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Choose your style
Forest
Fire
Electric
Blush 🌸
Gold ✨
Step 1 of 9
What are your main goals?
Select up to 3 — your entire plan is built around these.
🔥
Lose Weight
Calorie deficit
💪
Build Muscle
High protein
⚡
Improve Strength
Power training
🏃
Improve Endurance
Cardio focus
🥗
Eat Healthier
Clean nutrition
🎯
Get Toned
Lean & defined
Step 2 of 9
What equipment do you have?
We'll build workouts around what's available to you.
🏋️
Full gym
Machines + free weights
🏠
Home gym
Dumbbells + bench
🪢
Resistance bands
Bands only
🧘
Bodyweight only
No equipment
🚴
Cardio machines
Bike, treadmill
🏊
Pool / outdoors
Swim, run, hike
Step 3 of 9
What's your workout style?
We'll shape your weekly plan around this.
🏋️
Traditional
Strength & cardio
🧘♀️
Low-Impact
Pilates, yoga, barre
🔀
Mixed
Best of both
Step 4 of 9
Pick your training split
How should we organize your week? You can change this anytime later.
💪
Bro Split
One muscle group/day
🔁
Push/Pull/Legs
Grouped by movement
⚖️
Upper/Lower
Classic 4-day split
☀️
Summer Body
Pilates + upper + lower + cardio
🛠️
Custom
Build your own week
Choose a focus for each day
Step 5 of 9
Your workout schedule
How many days per week can you realistically commit?
Days per week
2
3
4
5
6
7
Session duration
20 min
30 min
45 min
60 min
90 min
Experience level
Step 6 of 9
A few quick numbers
Calculates your daily targets for calories and macros.
Age
I am
Measurement system
Height
Feet
ft
Inches
in
Weight
lbs
Height
cm
Weight
kg
Activity level
Diet preference
Pick up to 2 — we'll keep meals compatible
🍽️
No restriction
Eat everything
🥩
High protein
Muscle building
🥑
Low carb / Keto
Fat as fuel
🫒
Mediterranean
Heart healthy
🌱
Vegan
100% plant-based
🥦
Vegetarian
No meat
🌾
Gluten free
No gluten
🥛
Dairy free
No dairy
⏰
Intermittent fast
16:8 / 18:6
🍖
Paleo
Whole foods only
⚠️
Step 7 of 9
Select your target zones
We'll prioritize these muscle groups in your plan. Pick all that apply.
💪
Arms
🫀
Chest
🔙
Back
🙆
Shoulders
🧘
Core / Stomach
🍑
Glutes
🦵
Legs
🔄
Hips
⚡
Whole body
Step 8 of 9
Any health conditions?
We adjust your meal plan accordingly. Select all that apply.
💧
Diabetes / blood sugar
❤️
Cardiovascular / hypertension
🌿
Food allergies
🫃
Digestive / IBS
🌙
Hormonal / thyroid
✅
None — I'm good
Step 9 of 9
Preferred grocery store?
Your grocery list routes here by default. Change it any time.
🏪
Publix
Pickup or delivery
🍃
Whole Foods
Amazon Fresh
🛒
Instacart
Multi-store
🚴
Uber Eats
Fast delivery
Forest
Fire
Electric
Blush 🌸
Gold ✨
⭐ 0 pts
👤
Today, July 5 ▾
📅
0
of 2,000 kcal
Protein
0 / 165g
Carbs
0 / 220g
Fat
0 / 73g
📷
AI Food Log
✏️
Manual Log
📊
Scan Barcode
💧
Water Log
Meals
📷 No meals logged yet today — tap to scan your first meal!
Your progress
Level 1 — Beginner
0 / 500 pts
500 pts to unlock Level 2
🔥 7-day streak
📷 First scan
🏋️ 30 workouts
🛒 First order
🎙️ AI Nutrition Coach
🤖
AI Nutrition Coach
Powered by Claude · Ask anything about food, fitness & health.
What can I eat to hit 150g of protein? ›
Create a high protein dinner under 600 kcal ›
How can I improve my workouts? ›
Nutrition
AI-powered food tracking and grocery delivery.
📷 AI Food Scanner
📸
Snap or Upload Meal Prep Photo
Tap to use camera or choose from gallery
🔍 Scanning meal...
Analyzing macros with AI…
What did you eat?
🛒 Grocery List
This week's ingredients18 items
📊 Today's Nutrition
Today, July 4
0 / 2,000 kcal
0 eaten2,000 remaining
0g
Protein
/ 165g
0g
Carbs
/ 220g
0g
Fat
/ 73g
📸 Photo Food Log
🕐 Today's eating timeline
No meals logged today yet — scan or log a meal to see your timeline.
6a9a12p3p6p9p
📅 This week's calories
Target: 1,800 kcal
💧 Water intake
5 / 8 cups
Daily goal
Workouts
Earn points to unlock advanced sessions.
📅 Workout Schedule
Complete onboarding to see your personalized workout schedule.
📚 Exercise Library
🔍
All
Strength
Cardio
Mobility
Low-Impact
🏋️
Barbell Squat
Legs · Strength
›
🤸
Bench Press
Chest · Strength
›
🔙
Bent Over Row
Back · Strength
›
🏃
Treadmill Intervals
Cardio · Endurance
›
🧘
Hip Flexor Stretch
Mobility · Recovery
›
💪
Pull Up
Back · Strength
›
🌀
Plank
Core · Stability
›
🧘♀️
Mat Pilates Flow
Core · Low-Impact
›
🕉️
Vinyasa Yoga Flow
Full Body · Low-Impact
›
☯️
Tai Chi Flow
Balance · Low-Impact
›
🩰
Barre Sculpt
Legs & Glutes · Low-Impact
›
🚣
Rowing Machine
Full Body · Low-Impact
›
🔒 Locked — Earn to Unlock
🚀
Advanced HIIT Protocol
🔒 Unlock at Level 4 · 500 pts
🏆
Olympic Lifting Basics
🔒 Unlock at Level 5 · 800 pts
🧬
Elite Recovery Session
🔒 Unlock at Level 6 · 1,200 pts
Meal Plan
Your personalized 7-day nutrition plan.
📆 Jun 29 – Jul 5
M
29
T
30
W
1
T
2
F
3
S
4
S
5
Monday, June 291,980 kcal
Breakfast
🥣
Greek Yogurt Bowl
Greek yogurt, berries, honey
480
Lunch
🥗
Lemon Chicken Quinoa Bowl
Chicken, quinoa, broccoli, olive oil
640
Dinner
🐟
Salmon with Sweet Potato
Salmon, sweet potato, asparagus
550
Snack
🥤
Protein Smoothie
Banana, whey protein, almond milk
310
Daily Total1,980 kcal
🍱 Meal Prep — Sunday, July 5
🥗
Lemon Chicken Quinoa Bowl
4 servings
›
🐟
Salmon with Sweet Potato
4 servings
›
🥣
Overnight Oats
4 servings
›
Health Sync
Connected devices and your health data.
📱
Device sync coming soon
Apple Health and Android Health Connect require our mobile app to access real step, heart rate, and sleep data — that's an Apple/Google restriction on all web apps, not something we can turn on early. This screen will come alive when NF launches on the App Store and Google Play.
Your Progress
Level 1 — Beginner
0 pts
500 pts to Level 2🔥 0 day streak
Week 1 · Your Custom Plan
The Kickoff Week 🔥
Based on your goals, equipment & targets. Let's build something real.
4
Days/wk
45
Min/session
1,800
Daily kcal
Inter.
Level
📅 July 2026
S
M
T
W
T
F
S
Workout done
Today
📅 7-Day Breakdown — tap any day
🌟 Day 10+ Reward
🍕
Cheat Meal Unlocked at Day 10
Stay strict for 10 days and earn a guilt-free cheat meal. You've earned it — enjoy it without breaking your streak.
After day 10, one cheat meal per week is built into your plan. Research shows planned refeeds boost metabolism, improve adherence, and keep you sane long-term. 💡
Your Progress
Track your journey week by week.
🔥 Streak Calendar
0
Day streak
0
Best streak
0
Total days
Completed
Missed
Future
⚖️ Weight Over Time
175 lbs
↓ 3.2 lbs this month
Log today's weight
💪 Workout Stats
Workouts this week
0
Goal: — / week
Calories logged
0
days this week
🔔 Notifications
🔔 Turn on notifications
This is how NF actually helps day to day — meal-time reminders, and smart nudges based on how you're really eating (like "you're already over on calories, let's go lighter" or "you were low yesterday, let's fuel up today"). Without this on, you're missing the most useful part of the app.
💪 Workout reminders
Daily if you haven't logged a workout yet
🥗 Meal logging nudges
Around lunchtime if nothing's logged yet
🧠 Smart macro coaching
Based on your real eating that day/yesterday
🔥 Streak alerts
Keep your streak alive
🍕 Cheat meal unlocked
At day 10 of consistency
📲 On iPhone: notifications only work after you add NF to your Home Screen (Share → Add to Home Screen) — this is an Apple restriction on all web apps, not just NF.
🤖
AI Nutrition Coach
Powered by Claude · Ask anything
🤖
Hey! I'm your AI nutrition and fitness coach. Ask me anything — meal ideas, macro breakdowns, workout tips, or how to hit your goals. What's on your mind?
🥩 Hit 150g protein today
🔥 Best meals for fat loss
💪 Pre-workout meal ideas
😴 How does sleep affect gains?
👤 Sign in
Your data syncs across all devices
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already have an account?
✅
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Click the confirmation link to activate your account, then sign in.
🛒 Buy your meal plan
Get this meal plan now — delivered right to your door. No excuses.
🌿 Prefer organic
Items labeled organic where available · +35% est. price
Tap a day to see your list
1 day
Just today
12 items →
2 days
Today + tomorrow
20 items →
3 days
3-day meal prep
28 items →
4 days
4-day supply
34 items →
5 days
5-day work week
40 items →
6 days
6-day haul
46 items →
7 days 🏆
Full week — best value
52 items →
This week's ingredients
7 days · loading...
🌿 Organic
0 of 0 items selected
·0 ready to order
📍 Enter your zip code to see if 1-tap Kroger cart-building is available near you:
🔍 Tap Find on Instacart next to any item above to search for it on Instacart — including Publix, Whole Foods, and other stores near you. You'll finish adding items and check out on Instacart.
⚙️ Change Workout Split
Updates this week's plan immediately.
💪
Bro Split
One muscle group/day
🔁
Push/Pull/Legs
Grouped by movement
⚖️
Upper/Lower
Classic 4-day split
☀️
Summer Body
Pilates + upper + lower + cardio
🛠️
Custom
Build your own week
Choose a focus for each day
🔄 Swap Today's Focus
Just for this day — your regular split stays the same.
