Questions, answered.

Start with the smallest commitment you'll actually keep: pick three or four dinners for the week, not seven. Trying to plan every meal from breakfast through snacks in week one is the single most common reason meal planning fails by Wednesday.

The basic loop, once you decide on those dinners:

1. Look at the week ahead — which nights you'll be home and cooking, which nights are write-offs (takeaway, leftovers, eating out)
2. For the easy nights, pick dishes you already know how to cook well. For one evening you have more time, pick one new dish to try.
3. Write the ingredient list for those few dinners.
4. Shop once for everything on that list.
5. Repeat the next week, swapping in one new dish.

That's the whole shape. Breakfasts, lunches, and snacks are bonus territory — add them once the dinner rhythm holds for two or three weeks.

Where it gets harder: matching meals to different family members' diets, hitting calorie or protein targets, or building around what's already in the fridge. That's where a planner that knows your goals and household saves time. The nYOOtrition app uses nYOOTRI, our AI Meal Planner, to build a week of real meals around your preferences in a few minutes — Individual, Family, or Event plans. The plan stays editable: swap, skip, or refresh anything you don't fancy.

Trying to force one dish onto a household with different preferences usually ends one of two ways — someone's eating something they don't like, or you're quietly cooking two dinners. The realistic answer is to design meals where the foundation is shared and the components are individually adjustable.

A few patterns that work for most families:

• Build-your-own bowls. Rice or grain + protein + vegetable + sauce, laid out separately so each person assembles their own plate. Works for taco nights, Buddha bowls, biryani-style assembly, salad bowls.
• Same protein, different prep. Grill the same fish or paneer; half plain for the picky eater, the other half marinated.
• Pull out before saucing. Cook the protein and vegetables plain. Set aside a portion for whoever wants it neutral. Add the spicy sauce only to the rest of the pan.
• Sides as the personalisation layer. Everyone gets the same main; sides vary — naan or roti, rice or quinoa, pickle for the spice-tolerant.

For families with stricter dietary differences (one vegetarian, one gluten-free, one on a higher-protein plan, picky kids), nYOOtrition's Family Meal Plan tracks each member's profile separately and assembles one cohesive week — different dishes at the same slot if needed, one shared shopping list.

Toddlers eating the family meal usually isn't a one-week fix — it's a slow process of repeated exposure, low-pressure plating, and meeting them roughly where they are.

A few patterns that work for most families:

• Deconstruct the dish. A pasta bake is overwhelming on a toddler's plate. The same dish unpacked — plain pasta on one side, sauce on another, a few cherry tomatoes, grated cheese — usually goes down better. They build their version, you eat yours.
• Familiar carbohydrate as the anchor. Whichever carb your toddler already eats happily (rice, bread, pasta, potato) goes on the plate alongside the family meal. That's their safe base; the rest is exposure.
• One bite, no pressure. “You don't have to eat it, but try one taste” tends to work better long-term than negotiation. Acceptance of new foods often takes 8–10 exposures.
• Avoid the short-order-cook trap. Once a separate toddler dinner becomes the default, it becomes the expectation. Keep the family meal the main event; offer a familiar safe food alongside.

For families where each member has a different dietary profile (one toddler, one teenager going through food phases, one adult on a higher-protein plan), nYOOtrition's Family Meal Plan handles the personalisation so the cooking stays one meal — different dishes at the same slot only when the dietary need is real, not when the preferences are just different.

For a dinner party of 8 people, a comfortable structure is:

• 1 appetiser or sharing starter — something to nibble on with drinks before sitting down
• 1 main course with 2 side dishes
• 1 dessert (optional bread and cheese if it's a longer evening)

That's 4–5 dishes total — enough variety to feel generous without putting you in the kitchen all night.

A few sizing notes:

• Main protein: roughly 150–200g per guest, so ~1.5–1.8 kg of meat or fish for 8 (or equivalent vegetarian protein).
• Sharing platters: a starter board (cheese, charcuterie, pickles, bread) needs ~80–100g per person.
• Sides: about 150g of each side per person — half will be eaten, the rest is for picky or hungry guests.

The bigger constraint is what you can finish on time. A meal with one main that finishes in the oven, plus 2 sides you can prep ahead, is easier than a 5-course tasting menu — and your guests can tell the difference between food made calmly and food rushed.

Event Plan in the nYOOtrition app sizes the menu to your guest count, balances courses, and accounts for guests' dietary restrictions — so the planning happens once and the cooking happens calmly.

Butter chicken sits in the rich-and-calorie-dense category of curries. A standard restaurant portion is around 600–700 kcal for the curry alone (without rice or naan), most of it from the heavy cream, ghee, and oil used in restaurant versions. The base ingredients themselves — chicken thighs, tomatoes, ginger, garlic, garam masala, kasuri methi — are nutritionally fine; the calorie load comes from the dairy and the cooking fat, not the spice mix.

A few takeaway portions a week alongside otherwise varied eating is unlikely to be an issue for most people. As a regular weeknight dinner, a homemade version with lighter ingredient swaps lands at roughly 30% fewer calories and works as a more frequent dish.

For the specific swaps that cut the calories without losing the dish's character, see: How do I make low-calorie butter chicken?

For a version of butter chicken (or any dish you love) tuned to your dietary profile — lower-sodium, dairy-free, higher-protein, lower-GI — Healthy Swap in the nYOOtrition app does it ingredient-by-ingredient.

Butter chicken's calories come from three places: heavy cream in the sauce, ghee in the marinade, and deep-frying the chicken. Each has a swap that keeps the dish tasting like butter chicken — the marinade (ginger, garlic, garam masala, kasuri methi, paprika) does the heavy lifting on flavour, not the dairy.

Three swaps cut around 30% of the calories per serving:

• Cream → thick Greek yoghurt. Same creamy texture in the sauce. Greek yoghurt is around 60 kcal per 100g; double cream is around 450 kcal per 100g. On a four-portion recipe, that's roughly 200 kcal saved per serving.
• Ghee → ½ tsp cold-pressed oil. A typical recipe uses 2–3 tbsp of ghee (~250 kcal); ½ tsp of olive or sunflower oil is around 20 kcal.
• Deep-fry → grill or air-fry the chicken. Same browning and texture, none of the oil absorption.

The rest of the dish — the tomato base, the spices, chicken thighs — is already nutritionally reasonable as written. The swap is the dairy and the cooking method, not the dish.

For a swap calibrated to your dietary profile (lower-sodium, dairy-free, lower-GI, higher-protein), Healthy Swap in the nYOOtrition app reads any recipe's ingredient list and returns the version tuned to you, ingredient by ingredient.

The fastest way to break dinner decision paralysis is to flip the question. Instead of “what should I make?” — an open-ended, exhausting question — ask “what can I make with what's already here?” Constraint shrinks the decision space, and a shorter question is a faster decision.

The quick mental version:

1. Pull out the three most perishable things in your fridge — usually a vegetable, a protein, and a herb or sauce base.
2. Pick a cuisine you're in the mood for: pasta, stir-fry, curry, rice bowl, salad.
3. The combination almost always points to one dish. Wilting spinach + paneer + ginger = a quick palak paneer stir-fry. Half a roast chicken + rice + lemon = a rice bowl. Eggs + half an onion + a tomato = a one-pan shakshuka.

This works because “inventing dinner” is a constraint-solving problem disguised as a creativity problem. Fewer ingredients means fewer combinations, which means a faster decision and almost no waste.

Fridgilicious in the nYOOtrition app does this automatically — snap three shelf photos, and nYOO, our AI Chef-Bot, returns three real recipes using what's actually there, sized to a meal, matched to your diet and allergies.

The reliable pattern is inventory → cuisine → combination. Start with what you actually have, decide what kind of meal you're in the mood for, then let the combination of those two narrow you to one or two dishes.

A few examples of how it plays out:

• Chicken + tomato + bread: chicken sandwich, chicken bruschetta, chicken curry with naan, chicken tacos.
• Spinach + paneer + ginger: palak paneer stir-fry, spinach-paneer paratha filling, quick Indian-style spinach soup.
• Eggs + onion + tomato + bread: shakshuka, masala omelette, a fried-egg breakfast sandwich, tortilla española.
• Leftover rice + leftover protein: fried rice, rice bowl, congee, biryani-style assembly.

The trick is letting the perishables drive the decision. The things that go bad fastest — leafy greens, herbs, opened dairy, fresh proteins — set the constraints. Pantry staples (rice, pasta, lentils, oil, spices) are flexible and fill the gaps.

Fridgilicious in the nYOOtrition app does this automatically — snap three shelf photos and nYOO, our AI Chef-Bot, returns three real recipes using what's actually there, sized to a meal and matched to your diet.

Calorie counting is a legitimate, well-evidenced approach to weight management — it's worked for many people and decades of research support the underlying mechanism. The honest question isn't whether it works; it's whether it's the right shape of effort for you right now.

A few signals that calorie counting may no longer be serving you well:

• You're not learning anything new. The first months of tracking usually teach you a lot — portion sizes, hidden calorie sources, how full different foods leave you. After that, you mostly know what you know.
• It's tipping into obsession. Logging every bite, double-checking entries, feeling anxious about untracked meals. That's worth taking seriously.
• You're stopping and starting. Tracking weekdays, abandoning it on weekends, restarting Monday. That cycle often costs more than it returns.
• You've hit your target. Maintenance without daily tracking is what most people eventually want.

The alternatives aren't all “stop tracking entirely.” A few middle paths:

• Planned-meal logging — a weekly meal plan in advance, with one-tap “Had It” or “Skip” on the day. The plan does the calorie work; the diary records what actually happened.
• Periodic check-ins — track properly for a week or two per quarter, eat intuitively in between.
• Macro targets without calorie targets — protein and fibre quotas, looser on the rest.

nYOOtrition's Food Diary is built around the planned-meal-logging shape — the structural decisions are made up front in the plan; the day-of effort is a tap.

No. nYOOtrition is a meal-planning tool, not a clinical service. A Registered Dietitian or Registered Nutritionist is a healthcare professional who assesses your individual medical history, runs clinical assessments where needed, prescribes specific dietary interventions for medical conditions, and adjusts treatment in conversation with your wider care team. That's a category of care nYOOtrition doesn't provide and doesn't try to replace.

What nYOOtrition does:

• Builds a personalised weekly meal plan around your goals, household, cuisines, and dietary preferences
• Suggests ingredient swaps to lighten a recipe (cream → yoghurt, ghee → measured oil, frying → air-frying)
• Tracks what you actually ate alongside what was planned
• Reviews the week and shows you the patterns

What it doesn't:

• Diagnose or treat any medical condition
• Replace clinical nutrition advice for diabetes, heart disease, eating disorders, allergies, IBS, IBD, coeliac disease, or any other diagnosed condition
• Take account of your medication, lab results, or specific medical history
• Override anything a Registered Dietitian or your healthcare team has told you

If you're managing a medical condition where diet is part of the treatment, your healthcare team is the right place for guidance. A meal-planning tool like nYOOtrition can help you execute on a plan their guidance has already shaped — but the diagnosis and prescription stay with the professional.

Meal planning is the decision work; meal prepping is the cooking work. They're often confused because the same Sunday afternoon often involves both — but they solve different problems and one can exist without the other.

Meal planning is choosing, in advance, what you'll eat across the week. It's a thinking task: looking at your calendar, your goals (calorie target, protein, variety, budget), what's already in the fridge, and turning that into a list of dishes and a shopping list. The output is a plan and a list. Time spent: 10–30 minutes a week.

Meal prepping is cooking some or all of those meals ahead — usually a batch cook of two or three components (grains, a roasted protein, a sauce) so weeknight assembly is fast. The output is containers in the fridge. Time spent: 1–3 hours a week.

You can plan without prepping (decide the week's dinners but cook each night fresh). You can prep without planning (batch-cook chicken on Sunday with no idea what you'll do with it). The combination is most powerful, but the planning is the higher-leverage half — without it, prepped food often ends up wasted because no meal needed it.

If the planning half is the friction, nYOOTRI, our AI Meal Planner inside the nYOOtrition app, builds a full week of real meals around your profile in a few minutes — one shopping list, every dish editable.

Feeding a family of four well on a budget is a planning problem more than a recipe problem. The households that spend least on groceries aren't eating cheapest ingredients — they're throwing away the least food.

The patterns that hold across most budgets:

• Anchor the week on 2–3 lower-cost base ingredients. Lentils, beans, eggs, chicken thighs (cheaper than breast), seasonal vegetables, and rice or potatoes. Build three or four of the week's dinners around these, two around something pricier.
• Plan in “ingredient chains.” A roast chicken on Sunday becomes a rice bowl on Monday and a soup base on Tuesday. One bunch of coriander serves three dishes. Half a tin of tomatoes left over from one curry seeds the next.
• Shop once, ideally with the list written. Two or three shopping trips a week is where the budget quietly leaks — impulse buys, duplicates, forgotten items that go off.
• Build in one “use-up” meal a week. Friday fried rice, Saturday frittata, Sunday soup. Whatever's left from the week becomes Friday's dinner instead of Monday's bin.
• Match portions to actual eaters. Two adults and two children under ten is not four adult portions. Cooking adult portions for everyone is a quiet 20% overspend.

For families managing different dietary profiles — one vegetarian, one higher-protein, picky kids — the nYOOtrition Family Meal Plan sizes each portion to the member, reuses ingredients across the week, and outputs one shared shopping list.

The reliable structure for an Indian dinner with mixed vegetarian and non-vegetarian guests is parallel mains, shared everything else. Vegetarians shouldn't end up eating only the sides while non-vegetarians get the centrepiece — both groups deserve a proper main dish.

A workable menu for 8 guests (4 veg, 4 non-veg):

• Starters (shared): samosas or kachoris, a chutney board, a chaat — all vegetarian by default, which means everyone eats from the same plate.
• Two parallel mains: one vegetarian (paneer makhani, dal makhani, chana masala, or a vegetable korma) and one non-vegetarian (butter chicken, lamb rogan josh, or a fish curry). Both rich enough to feel like a centrepiece.
• Shared sides: a dal, a sabzi (dry vegetable), rice, naan or roti, raita, pickle. Everyone eats from these.
• Dessert (shared): gulab jamun, kheer, or a kulfi — usually vegetarian, naturally inclusive.

Two practical notes: cook the vegetarian main in a separate pan from the non-vegetarian one and serve them on opposite ends of the table — strict vegetarians often won't eat from a vessel that touched meat. And label or mention which is which; guests with allergies or stricter diets shouldn't have to ask.

Event Plan in the nYOOtrition app sizes the menu to your guest count, balances parallel veg and non-veg mains, and factors in allergies and dietary restrictions across the whole guest list.

For Indian cooking specifically, the two practical answers are mustard oil (for North Indian and Bengali dishes) and cold-pressed groundnut or sesame oil (for South Indian dishes). Both have high smoke points (around 250°C), suit the high-heat tempering Indian cooking relies on, and have a more favourable fatty-acid profile than refined seed oils.

A few practical points worth knowing:

• Smoke point matters more than “healthy” on the label. An oil heated past its smoke point produces compounds you don't want. Tadka and tempering routinely hit 200°C+, which rules out delicate oils like extra virgin olive or flaxseed.
• Ghee is fine in moderation. It's high in saturated fat (~62%) but stable at high heat and used in small quantities in most home cooking. The concern is restaurant-style dishes where 3–4 tbsp goes into one curry.
• Refined sunflower and corn oil aren't villains, but aren't ideal. High in omega-6, low in protective compounds. Workable for occasional use; not the daily default.
• Coconut oil suits South Indian cooking — high smoke point, traditional in the cuisine, distinctive flavour.

The quantity matters as much as the type. Most home recipes use 2–3 tbsp of oil where 1–1½ tbsp is enough — measuring rather than pouring is a quiet 100–150 kcal saving per portion.

For an oil and quantity matched to the specific dish and your dietary profile, Healthy Swap in the nYOOtrition app calibrates ingredient-by-ingredient.

A weight-loss-friendly Indian dinner usually lands around 400–500 kcal and follows a consistent shape: a protein-led main, a vegetable-heavy side, a measured carbohydrate, and minimal added fat. The cuisine itself is well suited to this — the lentils, vegetables, yoghurt, and spices do most of the work.

A few specific dinners that hit the brief:

• Tandoori chicken or fish + sabzi + 1 small roti — roughly 450 kcal. The protein is grilled, not fried; the vegetable side replaces a heavier curry; one roti instead of two anchors the carb count.
• Dal + cucumber raita + 1 cup brown rice — roughly 480 kcal. A protein-rich lentil curry, a probiotic-friendly raita, brown rice for the slower release.
• Chana masala + spinach sabzi + 1 small roti — roughly 470 kcal. Chickpeas hit ~15g protein and ~12g fibre per portion; the spinach adds bulk for almost no calories.
• Vegetable khichdi + raita + pickle — roughly 420 kcal. One pot, balanced, easy to portion-control.

What to dial down: deep-fried starters, cream-based curries (butter chicken, korma, makhani — see low-calorie butter chicken), white-rice mountains, naan as a second carb, and sweet lassis. None of these have to disappear; they shift from weeknight to weekend.

For dinners calibrated to your calorie target and dietary profile across a full week, nYOOTRI, our AI Meal Planner inside the nYOOtrition app, builds the plan and Healthy Swap handles the dish-level swaps.

Yes — this is a small but distinct category. The general shape is: you tell the app what you have (by typing ingredients, ticking a list, or photographing your fridge), and it returns recipes that use those ingredients. A few apps in this space include SuperCook, MyFridgeFood, and the “cook with what you have” modes inside larger recipe apps. Each takes a different angle on the same idea.

What separates one from another in practice:

• How you input the inventory. Typing every ingredient is the friction that kills most fridge-based apps. Photo-based input cuts that to a few seconds.
• Whether it suggests real recipes or just lists matches. Some apps return any recipe that mentions your ingredients, including ones missing five others. Useful inputs return dishes you can actually make tonight.
• Whether it respects your dietary profile. A returned recipe is only useful if it fits your allergies, diet (vegetarian, halal, gluten-free), and rough calorie target.
• Whether it adapts portions. A recipe for 4 when you have half a chicken breast left isn't useful as written.

Fridgilicious inside the nYOOtrition app takes the photo-input angle — snap three shelf photos and nYOO, our AI Chef-Bot, returns three real recipes using what's actually there, sized to a meal and matched to your diet and allergies.

Most household food waste isn't a willpower problem — it's a planning problem. The food that ends up in the bin is almost always food that was bought without a specific meal in mind, or bought twice because nobody checked the fridge first.

The patterns that cut waste fastest:

• Shop with a list tied to actual meals. “Some vegetables for the week” turns into wilted spinach by Thursday. “Spinach for Tuesday's palak paneer and Friday's pasta” almost always gets eaten.
• One “use-up” meal per week. Friday night becomes fried rice, frittata, soup, or a stir-fry — whatever's left from the week. That single meal alone often cuts waste by a third.
• Front-load perishables. Cook the leafy greens, fresh fish, and ripe fruit in the first three days. Push the harder vegetables, frozen, and tinned items to the end of the week.
• First-in, first-out in the fridge. New shopping goes behind older items, not in front of them. It's a 10-second habit that prevents the most common waste source.
• Trust your senses past best-before dates. Best-before is a quality date, not a safety date. Eggs, yoghurt, hard cheese, dried goods, and most vegetables are fine well past the printed date.
• Freeze proactively, not reactively. Bread, herbs, ginger, leftover sauces, ripe bananas — freeze them before they tip, not after.

For households where the planning is the bottleneck, Fridgilicious in the nYOOtrition app turns whatever's already in your fridge into three real dinners.

Yes — people have lost weight without explicit calorie counting for as long as weight loss has been a goal. What the research actually shows is that some form of attention to what you're eating is the common factor; calorie arithmetic is one way to pay that attention, not the only way.

A few approaches that work without explicit counting:

• Planned-meal eating. Decide the week's meals in advance, with calorie work done at the planning stage by whoever designs the plan. Day-of, you eat what's planned. The attention happens once a week, not three times a day.
• Portion-controlled plates. A 9-inch plate instead of an 11-inch one; protein and vegetables filling half each; grains as a smaller third. No numbers, but a structural ceiling.
• Protein and fibre targets without calorie targets. Hit ~1.6g protein per kg of body weight and ~30g fibre a day; let the rest sort itself. Both raise satiety and quietly reduce intake.
• Time-restricted eating. Eating within an 8–10 hour window reduces total intake for many people without conscious tracking.
• Single swap per meal. Greek yoghurt for cream, grilled for fried, water for sweetened drinks. Each swap is small; cumulatively they move the daily total noticeably.

What doesn't work: ignoring the food entirely. Some form of pre-decision (planned meals, portion structure, swap habits) is doing the same job calorie counting does — just at a different point in the day.

The nYOOtrition Food Diary is built for the planned-meal-logging shape — the calorie work happens at plan-time; the day-of effort is a tap.

Yes, the evidence on this is unusually consistent. Across multiple studies of behavioural weight-loss programmes, the people who logged their food most frequently lost roughly twice as much weight as those who logged sporadically — and consistency of logging predicts outcomes more reliably than the specific diet followed.

The mechanism isn't surprise; it's attention. Logging surfaces things the day-to-day eye misses:

• The drift. The handful of nuts at 4pm, the splash of cream in the coffee, the “just one” biscuit. None individually matters; logged together they often add up to 300–500 kcal a day.
• The shape of the day. Most people overestimate their morning intake and underestimate their evening one. A diary makes the actual distribution visible.
• The pattern. Why some weeks the scale moves and others it doesn't usually has a logged answer — a few restaurant meals, a stressful week of snacking, a missed protein target.

What kills food diaries: friction. Tracking every ingredient of every meal becomes a 10-minute-per-meal chore, then it stops. The approaches that hold long-term reduce the per-meal effort:

• Plan the week, log the days. If meals are decided in advance, “Had It” on the planned dish is one tap.
• Log only dinners. The single highest-calorie meal for most people captures most of the variance.
• Photo-log instead of measure-log. A photo of the plate is a record; the precise numbers can wait.

The nYOOtrition Food Diary is built around the planned-meal-logging shape — the structural decisions happen up front in the plan; the day-of effort is a tap.

nYOOtrition is in closed beta right now, free for the testers in it, with users across five continents. There’s no public price yet — the app hasn’t launched.

The launch pricing plan will live right here on the website, along with early-bird offers worth catching. Keep an eye on the site, or drop your email on the Notify Me form below and we’ll be in touch when access opens.

nYOOtrition is in closed beta with testers across five continents. Public launch follows the closed beta — the date is set against feedback milestones rather than a fixed calendar, so quality decides timing.

The closed beta has been running for around six months. Testers shape the Individual, Family, and Event plan flows, Healthy Swap, and the Food Diary. Each round of feedback feeds the next build; public launch is the point at which the loop is tight enough for general availability.

To hear when access opens, leave your email on the Notify Me form below. We email subscribers first, before public store listings go live.

Sign-up is open globally via the Notify Me form on the homepage — the closed beta already has testers across five continents, so whichever country you're in, you can join the waitlist.

At public launch nYOOtrition will be on the iOS App Store and Google Play. Store availability starts with the countries our app stores are first listed in and expands from there. The app itself is built for global use — cuisines span South Asian, East Asian, Mediterranean, Middle Eastern, European, African, and the Americas, and dietary preferences are configurable per user.

Leave your email below and we'll tell you when your store has access.

Yes — nYOOtrition is a native mobile app for both iPhone and Android. It's built with React Native (Expo), so the iOS and Android versions are released together and share the same features, the same plan logic, and the same Food Diary.

Family Plans work across platforms too — one member on iPhone, another on Android, sharing the same household plan, is the normal case.

There isn't a desktop or web version. The whole flow — snapping a fridge photo for Fridgilicious, one-tap logging in the Food Diary, push notifications for plan changes — is designed around being on your phone in the kitchen or at the shops.

Your food log, plans, and profile are private to you. The technical guarantee: data is stored in Supabase (a hosted PostgreSQL platform) with row-level security — each user's queries are scoped to their own user ID at the database level, so it's not possible to read another user's diary or profile by accident.

For Family Plans, household members see the shared plan only. Each member's individual Food Diary stays private to that member — the plan is shared, the consumption log is not.

AI features (Healthy Swap, Fridgilicious, plan generation) call third-party AI providers with anonymised queries — the recipe ingredients or shelf photo, never your name, email, or account ID.

nYOOtrition is registered in the UAE, so UAE PDPL applies; for users in the EU or UK, GDPR data subject rights apply as an extraterritorial overlay. The full breakdown is in the Privacy Policy.

Yes. Request deletion via the contact form at /contact/ from the email address on the account, and we remove the account along with every piece of associated data — meal plans, Food Diary entries, profile, household memberships, saved recipes, and Healthy Swap history — within 30 days.

The 30-day window is aligned with UAE PDPL and GDPR data subject right timelines. In practice, most deletions complete within a few working days; 30 days is the upper bound, not the target.

Backups containing your data are overwritten on their normal rotation (typically within 30 days). Anonymised aggregate statistics — the kind that can't be traced back to an individual — may persist beyond that, in line with the Privacy Policy.

If you'd rather pause the account than delete it, contact support and we can suspend access without removing data.

Different category, not different ranking. Calorie-tracker apps — MyFitnessPal, Cronometer, Yazio, Lose It, Lifesum — are well-established tools built around a log-first model: you type, scan, or search every meal after the fact, and the app sums the day. They do that job well, and millions of people use them effectively.

nYOOtrition is built around a different model: plan-first, log second.

• You set your profile once — goals, cuisines, household, dietary preferences, allergies, calorie target.
• nYOOTRI, our AI Meal Planner, builds a week of real meals around that profile in a few minutes.
• The Food Diary then logs what you actually ate from the plan in one tap — not a search-and-estimate workflow.

The two shapes solve different problems. Calorie trackers answer “how much did I eat?” nYOOtrition answers “what should I eat this week, and did I follow through?” If your friction point is decision fatigue and shopping, plan-first fits. If your friction point is awareness of what you've already eaten, a tracker fits.

The app needs internet for the moments AI is doing real work — generating a new plan, running a Healthy Swap, or analysing a Fridgilicious photo. Those calls happen server-side, so a connection is required at the moment you trigger them.

Everything else works offline. Once a plan is generated, it's cached on your phone — you can view the full week, see each dish, read the recipe, and check the grocery list without signal. The Food Diary writes locally first and syncs in the background when you're back online, so you can log meals on the train or in the kitchen without thinking about it.

The practical version: you need data when you ask the app to think; you don't need data when you're using the answers it already gave you.

Yes — the Family Meal Plan is built for exactly this. You add household members, each with their own profile (age, dietary preferences, allergies, calorie target, cuisine preferences), and nYOOTRI, our AI Meal Planner, assembles a single week that works for everyone — one shared dish at each slot where preferences overlap, different dishes at the same slot only where dietary needs genuinely differ.

The split between shared and private:

• Shared: the weekly plan itself, the grocery list, and the dishes at each slot.
• Private: each member's Food Diary — what you actually ate stays visible only to you, never to the rest of the household.

This handles the common cases — one vegetarian, one omnivore, a toddler going through phases, an adult on a higher-protein plan — without forcing two separate apps or two separate shopping trips.

Today, nYOOtrition is in closed beta — free for the testers in it, with users across five continents. The next stage is public launch, once testing wraps and the latest feedback is in.

The launch pricing plan will live right here on the website. There will be early-bird offers worth catching — keep an eye on the site, or drop your email on the Notify Me form below and we’ll be in touch when access opens.

The fastest route is the contact form at /contact/. Messages reach the team directly, and typical response time is a few working days.

Useful detail to include when you write in:

• What you were trying to do (generate a plan, log a meal, run a Healthy Swap, etc.)
• What happened instead
• The email address on your account, so we can look up your profile
• iPhone or Android, and roughly which app version (Settings → About in the app)

For account, billing, privacy, or data-deletion requests, the contact form is also the right route — those go to the same inbox and get routed internally.

For broader feedback — feature ideas, a dish that should be in the plan, a cuisine you'd like added — the contact form works equally well. Closed-beta feedback shapes what gets built next; specific suggestions land directly with the product team.

Healthy Swap reads a recipe ingredient by ingredient and returns a version tuned to your dietary profile — not a generic “healthier” rewrite, but a line-by-line substitution that keeps the dish recognisable.

The flow is short:

1. Pick a recipe (from your meal plan, search, or paste one in).
2. Choose the angle you want to swap on — lower-calorie, lower-sodium, dairy-free, higher-protein, lower-GI, or vegetarian/vegan.
3. You get the original recipe alongside the swapped version, with each substitution highlighted and the calorie or macro delta shown per ingredient.
4. Accept the whole swap, or accept some lines and reject others.

Two things make this different from a generic recipe search. First, the swap respects the dish — cream becomes Greek yoghurt in a butter chicken, not silken tofu, because the dish has to taste like itself. Second, the suggestions are calibrated to your profile — allergies are excluded, your goal (weight, protein, sodium) shapes what gets prioritised.

Behind the scenes, nYOO, our AI Chef-Bot, handles the matching against a substitution database reviewed by Phoebe McDermott, our Registered Dietitian. Healthy Swap lives inside the nYOOtrition app and works on any recipe in your library.

Yes, and the swaps are similar in shape to butter chicken — the flavour comes from the marinade and the tomato base, not the dairy or the cooking fat. A restaurant paneer tikka masala lands around 550–650 kcal per portion (curry only). A homemade version with three targeted swaps comes in around 380–420 kcal without tasting like a compromise.

The swaps:

• Full-fat paneer → lower-fat paneer or grilled tofu. Standard paneer is around 290 kcal per 100g; lower-fat paneer is around 200 kcal per 100g; firm tofu around 145 kcal per 100g. On a four-portion recipe with 400g of paneer, that's 90–150 kcal saved per serving.
• Cream → Greek yoghurt or evaporated milk. Same creaminess in the sauce. Around 200 kcal saved per serving on a typical recipe.
• Pan-frying in ghee → grilling or air-frying the paneer. Paneer absorbs a surprising amount of fat when pan-fried — up to 2 tbsp of ghee per batch. Grilled or air-fried paneer keeps the char without the oil load.

The spice blend, the onion-tomato base, ginger, garlic, kasuri methi — all stay exactly as written. The dish tastes like itself.

For a version calibrated to your dietary profile (lower-sodium, dairy-free, higher-protein), Healthy Swap in the nYOOtrition app reads any recipe and returns the swap tuned to you, ingredient by ingredient.

The right substitute depends on what the cream is doing in the dish. Cream plays three different roles in Indian cooking — richness, texture, and a finishing swirl — and each role has a different swap.

• For richness (curries, kormas, butter chicken): thick Greek yoghurt, whisked smooth and added off the heat so it doesn't split. Around 60 kcal per 100g vs double cream's ~450 kcal per 100g. Same mouthfeel, none of the saturated-fat load.
• For texture in milder sauces (shahi paneer, malai kofta): cashew cream — soak 50g of raw cashews in hot water for 20 minutes, blend with a splash of water until smooth. Around 280 kcal per 100g, but you use a third of the quantity, so it nets lower per serving and keeps the dish dairy-free.
• For a finishing swirl (visual richness on top): evaporated milk or single cream in much smaller quantity — 1 tsp swirled in for presentation rather than 2–3 tbsp stirred through. Most of the visual effect, a fraction of the calories.

The mistake worth avoiding is swapping cream for low-fat milk in a hot curry — it splits and the dish loses its texture. The yoghurt or cashew swap keeps the dish whole.

For an ingredient-by-ingredient version of any recipe tuned to your profile, Healthy Swap in the nYOOtrition app handles the matching across cream, ghee, sugar, and refined flour in one pass.

It depends entirely on which ingredient and how much of it the recipe uses, but a single well-chosen swap typically saves 80–250 kcal per serving on a four-portion recipe. The biggest wins are on ingredients that are both high-calorie and used in volume.

A few examples with the arithmetic spelled out:

• 200ml double cream → 200ml Greek yoghurt in a curry for 4: cream ~900 kcal vs yoghurt ~120 kcal — saves ~780 kcal total, ~195 kcal per serving.
• 2 tbsp ghee → ½ tsp olive oil for sauteing: ghee ~250 kcal vs oil ~20 kcal — saves ~230 kcal total, ~58 kcal per serving.
• Deep-fried → air-fried chicken thighs (500g): typical oil absorption is 30–50ml per batch — saves ~270–450 kcal total, ~70–110 kcal per serving.
• White rice → cauliflower rice (300g cooked, side dish for 4): saves ~280 kcal total, ~70 kcal per serving.
• 3 tbsp sugar → 1 tbsp sugar + cinnamon in a dessert sauce: saves ~95 kcal total, ~24 kcal per serving.

The compound effect is where it gets interesting — three modest swaps (cream + ghee + frying) on the same dish typically cut 30% of the calories without changing the dish's identity.

For a calorie-quantified swap tuned to your profile, Healthy Swap in the nYOOtrition app shows the per-ingredient delta on every substitution before you accept it.

Two separate questions worth answering separately.

On the data: the nutrition values behind every swap come from USDA FoodData Central — the reference database used by professional nutritionists and most credible food-tracking apps. It's not an estimate or a guess; it's the same source MyFitnessPal, Cronometer, and most clinical tools draw from. Per-100g values for over 300,000 foods, updated regularly.

On the suggestions: the substitution rules behind Healthy Swap aren't generated freshly each time — they live in a curated substitution database that Phoebe McDermott, our Registered Dietitian, has reviewed. That means the swap from cream to Greek yoghurt, or ghee to olive oil, isn't an AI guess — it's a documented substitution with documented arithmetic. nYOO, our AI Chef-Bot, does the matching — recognising the ingredient, finding the right swap for it in your dietary profile — but isn't inventing the chemistry.

The honest limit: a substitution database doesn't know your medical history. If you're managing a condition where a specific ingredient matters — diabetes, kidney disease, allergies, IBS, coeliac — the swap is a starting point, not a prescription. Your healthcare team is the right place for a definitive sign-off.

For everyday weeknight cooking — lightening a curry, making a pasta dish higher-protein, finding a dairy-free version of a favourite — Healthy Swap in the nYOOtrition app is built to be both accurate and useful.

Lower-sodium isn't “use less salt.” A recipe's sodium load usually comes from four or five ingredients, and salt itself is rarely the biggest one. The swap targets the high-sodium ingredients first; the salt is a final tuning step.

The usual sodium-heavy suspects in everyday recipes:

• Soy sauce — around 900 mg of sodium per tablespoon. Swap for reduced-sodium soy (~550 mg) or coconut aminos (~90 mg) for a much lighter version.
• Stock cubes and bouillon — around 1,200–1,800 mg per cube. Swap for low-sodium stock (~140 mg per cup) or homemade unsalted stock.
• Tinned tomatoes and tomato puree — check the label; ranges from 5 mg to 400 mg per 100g. No-added-salt versions exist and taste identical.
• Cheese — parmesan and feta are sodium-dense; mozzarella and ricotta are much lower. Same dish, much lower sodium.
• Cured meats — bacon, chorizo, prosciutto. Reducing the quantity is more effective than swapping the type.

For a curry that calls for 1 tsp salt + 2 stock cubes + 2 tbsp soy, swapping the cubes and soy alone cuts ~3,000 mg of sodium — about a day's recommended intake — without touching the salt or the taste.

For a sodium-tuned version of any recipe calibrated to your daily target, Healthy Swap in the nYOOtrition app handles the ingredient-by-ingredient swap and shows the sodium delta on each line.

Fridgilicious takes a few photos of your fridge and pantry, identifies the ingredients, and returns three real recipes you can cook tonight using what's already there.

The flow is built for speed — under a minute end-to-end:

1. Open the fridge and take 2–3 photos. One of each shelf, ideally. You don't need to arrange anything; messy fridges work fine.
2. Optionally add a pantry photo — rice, pasta, lentils, tins, oils, spices. This widens what the recipes can use.
3. Optionally add a freezer photo — frozen peas, prawns, leftovers in tubs.
4. Review the detected ingredient list and tap to add anything that was hidden behind a jar or out of frame.
5. Pick the meal slot — breakfast, lunch, dinner, snack — and you get three recipes back.

What to photograph: open shelves work best. Crisper drawers and bottle racks can be skipped if they're empty or full of drinks. Worth photographing: leafy greens, proteins, dairy, jars, eggs, fresh herbs. Worth typing in if the camera missed them: spices and pantry staples.

Behind the scenes, nYOO, our AI Chef-Bot, does the recognition, matches the inventory against a recipe library, and returns the three best fits for your meal slot, diet, and allergies. Fridgilicious lives inside the nYOOtrition app.

Yes. The dietary profile you set in your nYOOtrition account flows through every Fridgilicious suggestion — the recipes you see are pre-filtered to your diet, allergies, and exclusions.

What's respected on every suggestion:

• Diet type — vegetarian, vegan, pescatarian, halal, kosher, jain, eggetarian, omnivore. A vegetarian profile never sees a chicken recipe even if there's chicken in the fridge photo.
• Allergies and intolerances — nuts, dairy, gluten, soy, shellfish, sesame, eggs. Hard exclusion; the recipe is never suggested.
• Religious or cultural restrictions — no pork on a halal profile, no beef on a hindu profile.
• Personal dislikes — coriander, olives, mushrooms, blue cheese. Soft exclusion — demoted but not hard-blocked.
• Active health goals — lower-calorie, higher-protein, lower-sodium, lower-GI. The recipes lean toward your goal without being clinical about it.

What happens if your fridge has ingredients your diet excludes — chicken in a vegetarian household, dairy with a lactose intolerance: the ingredient is detected but ignored when assembling recipes. You'll see the items in the inventory list (so you know they were spotted) but they won't appear in any suggestion.

The same dietary profile drives your Individual, Family, and Event meal plans — one setup, consistent everywhere across the nYOOtrition app.

Yes — a near-empty fridge is one of the better-suited scenarios for Fridgilicious, because that's exactly when “what should I cook?” becomes hardest.

The recipe library lives across two tiers, and the suggestions automatically lean on whichever you have more of:

• Fresh-led recipes — when the fridge has greens, proteins, herbs, and dairy. These are the “use up the perishables” suggestions.
• Pantry-led recipes — when the fridge is sparse but the cupboard has rice, pasta, lentils, tins, eggs, oil, and spices. Think dal and rice, pasta aglio e olio, chickpea curry, masala omelette, fried rice with whatever's there.

A genuinely empty fridge — just butter, condiments, and the half-onion that's been in there too long — still returns suggestions if you include a pantry photo. The bar to make something good drops surprisingly low: an onion, eggs, rice, and a tin of tomatoes is enough for three different dinners.

Where it gets harder: a fridge with only one or two perishables and no pantry photo, with a strict dietary profile. In that case the suggestions narrow to two recipes, and the app flags “add a pantry photo for more options.” You're never told to give up — just nudged toward what would widen the set.

The whole point of Fridgilicious in the nYOOtrition app is to make a meal from what's there — sparse fridges included.

For the obvious items — whole vegetables, fruit, eggs, packaged proteins, cartons of milk, jars with visible labels — recognition is reliably high. For the things that are harder to see — leftovers in opaque containers, herbs in the back of a drawer, half-used jars — the camera does what it can, and the review step exists to catch the rest.

The flow is designed around this honestly:

1. Photos go in, the detected ingredient list comes out within a few seconds.
2. You see the list before recipes are generated. Anything wrong or missing gets a tap to remove or add.
3. Common add-ins are pre-suggested. “Add salt, pepper, oil, garlic?” — one tap each. So pantry basics don't have to be photographed.
4. The recipe suggestions then run on the corrected inventory, not the raw photo output.

The hard cases — tubs of leftover dal that look like “brown liquid,” a half-eaten roast chicken under foil, fresh herbs stuffed into a jar of water — mostly fail gracefully: they're either detected as “unidentified container” (which you can label) or simply missed. Worth typing in manually before generating recipes.

The whole loop — photo, review, three recipes — takes under a minute in practice. Fridgilicious in the nYOOtrition app is built around the assumption that you'll fix the list, not that the camera is perfect.

Yes. The default flow is “dinner tonight,” but the same shelf photos drive a meal-prep flow that plans 3–5 cook sessions across the week.

How meal prep mode shifts the suggestions:

• Batch-friendly recipes get prioritised — curries, stews, grain bowls, traybakes, soups. Things that hold for 3–4 days in the fridge, or 1–2 months in the freezer.
• Recipes that share ingredients are clustered — so a tray of roast vegetables on Sunday seeds Monday's grain bowl, Tuesday's frittata, and Wednesday's wrap.
• Portions scale up. Instead of 2 servings, recipes default to 4–6, with storage notes (“fridge 3 days, freezer 2 months”).
• A combined shopping list shows what to top up — only the items the fridge inventory doesn't already cover.

Where meal prep mode helps most: weeks where the fridge has a few key items (a kilo of chicken thighs, a tray of paneer, a bag of spinach) and you want them to stretch across multiple meals without eating the same dish four nights running. Three recipes that share ingredients but feel different is the goal.

You can also blend the two flows — cook one new dish tonight (dinner mode) and prep two batch-friendly dishes for the rest of the week (prep mode), all from one set of fridge photos. Fridgilicious in the nYOOtrition app handles both.

Yes. The recipes prioritise the most perishable items first — the suggestion you see at the top is the one that uses what's about to go off.

How the perishability ranking works:

• Visible-condition signals from the photo — wilting herbs, browning bananas, soft tomatoes, yellowing broccoli florets. These rank highest and seed the top recipe.
• Inherent shelf-life of ingredient categories — fresh herbs, leafy greens, berries, fish, and opened dairy default to short shelf-life regardless of how they look in the photo.
• Optional manual flags — you can tap any ingredient and mark it “use first” if you know something is older than it looks (the open jar of pesto from last Tuesday).
• Pantry staples come last — rice, lentils, oil, spices fill in around the perishables.

So a typical output: top recipe uses the wilting spinach + the chicken thighs from yesterday, second recipe uses the half-bunch of coriander before it dies, third recipe uses the eggs and cheese for tomorrow's lunch. You get three options, ranked by what's at risk — not three random ideas.

The compound effect over a week of using Fridgilicious in the nYOOtrition app is meaningful: less food wasted, lower grocery spend, and the “what's in the back of the fridge?” problem largely disappears.

Yes — this is the core reason the Family Meal Plan exists as a separate flow from Individual. Every household member has their own profile (diet, allergies, exclusions, calorie target, dislikes), and the planner assembles one week that respects all of them simultaneously.

The kinds of differences it handles routinely:

• Diet type mismatch — one vegetarian, two omnivores. The planner picks dishes with a shared base (rice + dal + paneer) and adds a chicken side for the omnivores, or builds a Mexican night where everyone assembles their own bowl.
• Allergies and intolerances — coeliac, lactose intolerance, nut allergy. Hard-excluded across the whole household if the allergy is severe (cross-contamination risk); otherwise the affected member gets a parallel version.
• Calorie or macro targets — a teenager on a higher-calorie plan and a parent in a deficit eat the same dish, different portion sizes. The plan shows each member's portion separately.
• Religious or cultural restrictions — halal, kosher, jain, hindu — respected at the household level when shared, at the member level when individual.
• Kid vs adult palate — spicier version for adults, milder for kids, same base dish.

The shopping list still comes out as one consolidated list — the planner does the quantity maths across all members. nYOOTRI, our AI Meal Planner, handles the assembly. Family Meal Plans live inside the nYOOtrition app.

One consolidated list. The planner does the quantity maths across every household member's portions and gives you a single shop — one trip, one list, no mental addition.

How the list comes together:

• Quantities are summed across members. If three people are eating the same Tuesday dinner and one is eating a different dish, the list shows the combined chicken needed for the three + the paneer needed for the one. No double-counting; no missing items.
• Items are grouped by category — produce, proteins, dairy, pantry, frozen, herbs and spices — in roughly the order you'd walk a supermarket.
• Pantry staples are flagged separately. Salt, oil, common spices are listed at the bottom under “check pantry” so you don't buy what you already have. Tap to mark “in stock” and it falls off the list.
• Already-bought items can be ticked off as you shop. Tapping an item strikes it through; the list survives between opens.
• Share via WhatsApp or copy to clipboard if the person doing the shop isn't the person who built the plan.

What it doesn't do: split the list into separate shops per member. Family meal planning is built around one household doing one shop — the personalisation lives in the cooking, not the buying. nYOOTRI, our AI Meal Planner, handles the quantity maths inside the nYOOtrition app.

Yes. Each household member has their own Food Diary tied to their profile, so what they ate — planned or not — is recorded separately. One household, one shared plan, separate logs.

How the logging works in practice:

• Each member's planned meals appear in their own diary, with a one-tap “Had It” or “Skip” for each slot. The plan is shared; the consumption is individual.
• Off-plan meals — the unplanned snack, the takeaway someone grabbed, the office canteen lunch — get logged against that member's diary only. Doesn't pollute anyone else's data.
• Per-member Weekly Review — each member's macros, adherence, and calorie trends are calculated from their own log, not the household average. So the teenager's higher-protein week and the parent's lower-calorie week show up as individually meaningful summaries.
• Shared meals are logged once per member. If everyone ate the Sunday roast, each member taps “Had It” in their own diary; no automatic propagation. This sounds like friction, but it's deliberate — portion sizes differ, and someone always skips a component.

For kids' diaries, the parent account can log on behalf of the child member — same one-tap flow, just under a different profile. The whole logging surface is built around one household, separate identities, inside the nYOOtrition app.

The Family Meal Plan supports household members from age 2 upwards, with calorie and portion sizing tuned by age band. Below age 2, dietary guidance moves into clinical territory (introduction of solids, allergen exposure, growth milestones) and is the right place for a paediatrician or paediatric dietitian, not a meal-planning app.

How the age bands work:

• Toddlers (2–4): portions sized to roughly a third of an adult portion. Plans default to milder spice levels and offer the “deconstructed dish” presentation — same family meal, components separated on the plate.
• Children (5–9): roughly half an adult portion, full family meals with the option to set milder spice and exclude specific textures (no “chunky” tomato sauces, etc.).
• Older children and teens (10–17): portions scaled to age and activity level. Teenagers on the higher-activity end often need more calories than the adults in the house — the planner accounts for that.
• Adults (18+): standard profile with calorie target, macros, and goals.
• Older adults (65+): defaults shift slightly — higher protein per kg of bodyweight, more emphasis on fibre and calcium — while keeping family dishes intact.

For kids, the plan deliberately avoids restrictive calorie targeting — the focus is on variety, nutrient density, and matching the family meal. The nYOOtrition Family Meal Plan is built for households where kids and adults eat together, not separately.

Yes — household size is set when you create the plan and scales every recipe, portion, and shopping quantity accordingly. The maths happens once at setup; the cooking instructions and shopping list come out pre-sized.

What scales with household size:

• Recipe quantities — a curry written for 4 servings is re-scaled to 3 or 6 (or whatever your household is) before you see it. No mental arithmetic at the stove.
• Shopping list quantities — consolidated across the week. A family of 6 needs roughly twice the chicken of a family of 3; the list reflects that directly.
• Cooking time and pan size guidance — recipes flag “use a larger pan” or “cook in two batches” when the scaled quantity won't fit a standard pan.
• Leftover handling — for larger households, dishes that scale well in a single pan get prioritised over fiddly multi-component recipes; for smaller households, the planner suggests dishes that hold for next-day lunch.

The practical range is 2 to 8 household members. Beyond that, the cooking patterns shift (catering rather than family cooking) and the Event Meal Plan is the right surface — designed for gatherings of 8 to 50.

You can also have part-time members — a child who's at one parent's house half the week, a flatmate who's home for three dinners — with attendance set per day or per slot. The shopping list adjusts. nYOOTRI, our AI Meal Planner, handles the assembly inside the nYOOtrition app.

Members are managed from the Household section of your profile — add, edit, or remove in a few taps. Changes apply from the next plan generation onwards; the current week's plan stays as-is so the cooking and shopping you've already committed to don't shift under you.

The flow:

• To add a member: Household → Add Member → enter name, age band, diet type, allergies, calorie target (auto-calculated from age, sex, activity if you don't want to set it manually), and any dislikes. Takes 30–60 seconds per member.
• To edit a member: tap their card. Change diet, exclusions, calorie target, or activity level. The change takes effect on the next plan.
• To remove a member: tap the card → Remove. Their Food Diary history is preserved (you can still see past Weekly Reviews); they just no longer factor into the next plan.
• To temporarily exclude a member — a teenager away at university for a term, a parent travelling for two weeks — mark them “not present this week” without deleting. The plan and shopping list scale down for the period; the profile comes back online when you toggle it.

Edge cases worth knowing: removing the last non-self member converts the plan back to Individual (with confirmation); adding the first member to an Individual plan offers to upgrade to Family at the next generation. The nYOOtrition app handles the conversion cleanly either way.