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Nutrition Studio

Nutrition Studio is ForgePlug's flagship meal-planning platform — a personalized diet plan generator, weekly meal planner, macro calculator, and grocery list builder that supports vegetarian, vegan, eggetarian, keto, Mediterranean, Jain, halal, kosher, and more. Answer a few questions about your body, goals, diet, cuisine, allergies, and excluded foods, and Nutrition Studio generates a full day of balanced meals with calories, protein, carbs, fat, fiber, sugar, and sodium — then builds a 7-day planner and a grouped weekly shopping list. The Smart Food Replacement Engine swaps excluded foods for nutritionally similar alternatives (for example, chicken breast can become paneer, tofu, soy chunks, tempeh, eggs, or fish), and every meal can be replaced, regenerated, or shuffled instantly. A macro dashboard with animated progress rings, an interactive water tracker, health insights, budget tiers, and quick filters for high-protein, low-carb, diabetic-friendly, heart-healthy, and quick meals complete the experience. Everything runs in your browser — no login, no uploads, no backend, 100% privacy-first.

Build Your Profile

Your targets update instantly — no sign-up needed.

Measurement System

Metric or Imperial — targets stay identical

Goal Weight (optional)

Used for insights and weight projections in the dashboard.

Privacy first. All calculations happen in your browser whenever possible. Your nutrition preferences and meal plans are never shared with third parties.

Disclaimer: This tool provides educational meal-planning suggestions based on the information you provide. It is not intended to diagnose, treat, cure, or prevent any disease and should not replace advice from a qualified healthcare professional or registered dietitian.

Nutrition Studio FAQ

Everything you need to know about personalized meal planning, macro targets, the Smart Food Replacement Engine, and privacy

How does Nutrition Studio create my meal plan?
We calculate your daily calorie and macro targets from your age, gender, height, weight, activity level, and goal using the Mifflin-St Jeor equation and standard activity multipliers. We then assemble meals from a curated food database that respects your diet type, cuisines, allergens, excluded foods, budget, and active filters — everything runs in your browser.
Which diet types are supported?
Omnivore, vegetarian, eggetarian, vegan, pescatarian, Mediterranean, keto, paleo, low carb, low fat, high protein, gluten free, dairy free, Jain, halal friendly, and kosher friendly — plus a custom option. Each diet adjusts the macro split and filters which foods are eligible for your plan.
What is the Smart Food Replacement Engine?
Whenever a food is excluded or not right for you, Nutrition Studio automatically suggests alternatives with similar calories, protein, carbs, and fat — for example, chicken breast can be replaced by paneer, tofu, soy chunks, tempeh, eggs, or fish while keeping your macros on track.
Is Nutrition Studio really private?
Yes. All calculations happen in your browser. Your profile, preferences, and meal plans are stored only in your own device's localStorage and are never uploaded, shared, or used for advertising. You can clear your data at any time.
Does it support metric and imperial units?
Yes — switch between metric (cm/kg) and imperial (ft·in/lbs) at the top of the profile step. All calculations convert internally, so your targets stay identical either way.
Can I replace or shuffle individual meals?
Absolutely. Every meal card includes Replace Meal, Replace Ingredient, Regenerate, and Shuffle actions. The nutrition totals update instantly, and your grocery list and weekly planner stay in sync.
How does the weekly planner work?
Once your day plan is generated, Nutrition Studio builds a 7-day planner using the same profile and preferences with varied food choices each day. You can swap meals on any day, and the grocery list aggregates everything you'll need for the week.
How is my water intake target calculated?
We start from ~33 ml per kg of body weight, then add bonuses for high activity levels, a hot climate, and your workout frequency. Choose low, normal, or high preference to fine-tune the recommendation.
Are the micronutrient estimates accurate?
Micronutrient values are estimates derived from typical food composition data and are clearly labelled as estimates. They give a helpful sense of coverage for key vitamins and minerals, but they should not be treated as a precise medical assessment.
Can I export or print my meal plan?
Yes — export a copyable nutrition summary, a CSV of daily totals, a printable plan, and a grocery list with print/PDF support via your browser. Everything can also be saved and restored on your device.
Is this a substitute for professional advice?
No. Nutrition Studio provides educational meal-planning suggestions based on the information you provide. It is not intended to diagnose, treat, cure, or prevent any disease and should not replace advice from a qualified healthcare professional or registered dietitian.
Does Nutrition Studio work on mobile?
Yes — it's built mobile-first. On phones you get a guided step-by-step flow with a sticky summary bar; on tablets and desktops you get the full analytics dashboard with progress rings, a weekly planner, and a grocery list side by side.

Tool Overview

A closer look at Nutrition Studio — how it works, who it's for, and where it fits in your workflow.

Generic meal plans fail because everyone's body, goals, and preferences are different — what fuels a vegan marathon runner in Mumbai is nothing like what suits a keto desk worker in Chicago. Nutrition Studio is ForgePlug's flagship meal-planning platform: it turns your age, gender, height, weight, activity level, goal, diet, cuisine, allergies, and budget into a complete daily meal plan — calories, protein, carbs, fat, fiber, and micronutrients — plus a 7-day weekly planner and a grocery list you can print or export.

The signature feature is the Smart Food Replacement Engine. Exclude chicken, and Nutrition Studio automatically recommends nutritionally similar swaps — paneer, tofu, soy chunks, tempeh, eggs, or fish — matched on calories, protein, carbs, and fat so your macros stay on track. Every meal can also be replaced, regenerated, or shuffled with a tap, and each individual ingredient offers a curated list of smart alternatives. The macro dashboard visualizes your day against your targets with animated progress rings, an interactive water tracker adjusts your hydration goal for activity and warm climates, and health insights surface practical guidance like improving fiber intake or timing protein around training.

Nutrition Studio supports 16 diet types (omnivore, vegetarian, eggetarian, vegan, pescatarian, Mediterranean, keto, paleo, low carb, low fat, high protein, gluten free, dairy free, Jain, halal friendly, and kosher friendly), 14 cuisines, metric and imperial units, budget tiers, and quick filters for quick meals, high protein, low carb, diabetic-friendly, heart-healthy, kids, office lunch, and student budgets. Everything runs entirely in your browser — your profile and meal plans are stored only on your own device, never shared, never uploaded.

Key Features

Everything you get with this tool, at a glance.

Personalized Diet Plans

Calorie and macro targets from your body, activity, and goal — then a full day of balanced meals.

Smart Food Replacement Engine

Excluded a food? Get nutritionally similar swaps — chicken can become paneer, tofu, tempeh, or fish.

Weekly Meal Planner

Seven days of varied, goal-aligned meals with per-day swapping and regenerating.

Grocery List Builder

Auto-generated weekly shopping list grouped by proteins, dairy, grains, vegetables, fruits and more.

16 Diet Types & 14 Cuisines

Vegetarian, vegan, eggetarian, keto, Mediterranean, Jain, halal, kosher and more — with global cuisines.

Water Tracker

Hydration goals that adjust for your activity level, workouts, and warm climates.

Replace, Regenerate & Shuffle

Every meal updates instantly — swap a meal, swap one ingredient, or shuffle portions.

100% Private & Local

All calculations happen in your browser. Plans live in your device's localStorage only.

How to Use Nutrition Studio

Get from zero to done in four quick steps — no account, no learning curve.

  1. Enter your profile

    Choose metric or imperial units, then enter age, gender, height, weight, and an optional goal weight.

  2. Set your lifestyle

    Pick your activity level, workout frequency, meals per day, wake/sleep times, and water preference.

  3. Choose goal, diet & cuisine

    Select a nutrition goal, diet type, and preferred cuisines so meals match your eating style.

  4. Add restrictions & filters

    Mark allergies, exclude foods, choose a budget tier, and toggle quick filters like high-protein or low-carb.

  5. Generate and adapt

    Tap Generate My Plan, then replace meals, swap ingredients via smart swaps, shuffle, or regenerate anytime.

  6. Export and save

    Copy the summary, download CSV or PDF, print the grocery list, and save the plan to your device.

Practical Examples

Real input and output pairs so you know exactly what to expect.

Vegetarian weight-loss plan

Input

30y · 70kg · vegetarian · lose fat · 4 meals · Indian cuisine

Output

~1,600 kcal · 118 g protein · 38 g fat · 183 g carbs with paneer, lentils, roti and chickpeas

Smart replacement in action

Input

Exclude chicken breast from an omnivore plan

Output

Recommended: paneer, tofu, soy chunks, tempeh, eggs, fish — matched on protein & calories

Keto macro plan

Input

35y · 80kg · keto · muscle gain · 5 meals

Output

Very-low-carb targets (~5% carbs) with eggs, salmon, olive oil, avocado and leafy greens

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