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The initial plan you have created using the Quick Start Guide contains seven days, with a different daily menu for each day. Most members enjoy the variety this offers and for the first few weeks (at least) we recommend that you use this plan before making changes.

However, it is easy to create new plans or to make alterations to your current plan.

There are many options available to you with plan:one and these are explained in detail within the following sections.

Create a new plan using additional pre-defined plan:one daily menus

In addition to providing complete seven day plans, plan:one includes a selection of professionally prepared daily menus that you can easily use to create new plans. We recommend that the plans you create should cover seven days, but you can choose whether you want all the days to be different or if you want to repeat one or more of the daily menus over the course of the week.

To view the daily menus available, click “Manage plans” on the navigation bar which takes you to “Manage your plans” and then select “Choose a pre-defined plan”. Here you will find a selection of daily menus which are tailored for all aspects of your requirements including the fitness objective you set within your profile i.e. bulk, maintain, taper or cut. If you specified “Vegetarian” in your profile, only plans suitable for you will be displayed.

To view a summary of a daily menu, select its title in the left hand screen. In the right hand screen you will see key information about the daily menu you have selected: General Properties, Description and Summary. If the details are not visible, you can expand the section by clicking on a “Header”.

To use the daily menu within your new plan, you must first copy it into “Your plans”. Select the daily menu in the left hand screen and then click “Copy to My Plans” which appears at the bottom of the screen. A dialog box will appear to request confirmation that you want to copy the selected plan. Click “Copy” to continue.

In a few seconds the daily menu you have selected will be copied into your personal plans section. A popup will appear to let you know it has been copied successfully. If you wish to copy more daily menus, click “Close” on the popup screen to continue.

To build your new plan using the daily menus will take only a few minutes, using the following steps.

When you have selected and copied all the daily menus you want, click “Manage plans” in the navigation bar to go to “Manage your plans”.

Select “Your plans” and click “Add” at the bottom of the screen to add a new plan. A dialog box will appear where you will enter the name of your new plan. Finally, click “Add” on the dialog box to complete this step.

A confirmation screen will appear showing the title of your new plan. Click “Customise” to continue.

To begin with, your plan will be completely empty. Look for the Add / Remove day buttons which are located on the day navigator at the top of the screen. Click the “Add” button to get started.

A dialog box will present you with three options:

• Create a blank day – This creates a blank day into which you can add meals to your own specification.
• Copy an existing day from another plan – This allows you to copy any day from any daily menu or plan which is in “Your plans” list.
• Copy the currently selected day – This will copy all of the meal times, descriptions and menus from the currently selected Day.

To add one of the new daily menus select, “Copy an existing day from another plan”, then click “Add Day” on the dialog box. The next screen asks, “Which day would you like to copy?”.

First, choose a plan from the list of available daily menus and plans. Then choose the day to copy. The dropdown list will show all of the days contained within the selected daily menu. In the case of a daily menu, there is only Day 1, so select it.

Finish by clicking “Add Day” on the dialog box.

You have successfully added Day 1 and you must now repeat this for Days 2 to 7.

Congratulations! You have now built your first new plan. If you wish to use this plan, you will need to activate it.

Create a new plan using plan:one recipes and ingredients

plan:one is a powerful program and it contains comprehensive nutritional analyses of thousands of ingredients from the major world standard food databases. It also contains a wide selection of easy to prepare, healthy recipes. Using these resources, along with the power of plan:one’s unique Dynamic Nutrition Technology™ you have all the tools you need to create an infinite number of plans to suit your own personal tastes.

To being creating a new plan, click “Manage plans” on the navigation bar to go to “Manage your plans”.

Select “Your plans” and click “Add” at the bottom of the screen. A dialog box will appear where you will enter the name of your new plan. Finally, click “Add” on the dialog box to complete this step.

A confirmation screen will appear showing the title of your new plan. Click “Customise” to continue.

To begin with, your plan will be completely empty. Look for the Add / Remove day buttons which are located on the day navigator at the top of the screen. Click the “Add” button to get started.

A dialog box will present you with three options:

• Create a blank day – This creates a blank day into which you can add meals to your own specification.
• Copy an existing day from another plan – This allows you to copy any day from any daily menu or plan which is in “Your plans” list.
• Copy the currently selected day – This will copy all of the meal times, descriptions and menus from the currently selected Day.

Select “Create a blank day” then click “Add Day” on the dialog box to continue.

Now you are going to add the meals to Day 1 of your plan.

You can decide how many meals and at what time you will eat each meal. For this example, we will create seven meals, scheduled for the following times. The proportion of your daily calorie requirement accounted for by each meal will also be entered into the plan. If you do not specify a portion size it will be calculated automatically.

Time	Meal Name	Proportion
08:00	Breakfast	20%
10:30	Mid-Morning Snack	8%
13:00	Lunch	17%
15:00	Pre-Workout	10%
18:00	Post-Workout	20%
19:30	Dinner	17%
21:00	Evening Snack	8%

To add the first meal, click “Add Meal” at the bottom of the screen.

A dialog box will open for you to enter the time and description of the meal. Enter 08:00 for the time and Breakfast for the description. Click “Save” to continue. The meal builder will open in the right hand screen showing the time and description of the meal. Click “Edit” and below the description, check the portion box in “General Properties”. An active field will open to allow you to enter the percentage of your daily requirements you want the meal to account for. Type “20″ into the box and click “Save”.

You can now add recipes and ingredients into the meal.

For this demonstration, we will add 8 fluid oz of unsweetened orange juice (an ingredient), followed by “Poached Eggs with Toast” (a recipe).

To add the orange juice, click “Add Single Ingredient” and “Choose Ingredient” dialog box opens.

First select the source database you wish to search. If an ingredient is in use it will be in the “My Ingredients” database, but if you wish to add a new ingredient, you should select it from the USDA or FSA database (your profile will determine the correct database automatically).

There are two ways to choose an ingredient:

• If you know the name of the ingredient you wish to use, type it into the top field. As you type a dropdown list appears containing ingredients that match your search. Select the correct ingredient from the list and click “Next”.
• If you are unsure of the ingredient name, you can choose from the category list. Click on the downward pointing arrow and a list of categories opens. Select the relevant category and a list of all ingredients within the category appears. If the list contains more than 25 items, navigation arrows will appear below it to let you scroll through the list. Select the correct ingredient from the list and click “Next”.

Now you can assign properties to the ingredient you have selected.

You can specify how the ingredient is to be prepared (e.g. chilled) or you can leave this blank.

Now, enter 8 fluidoz of orange juice.

You now have two options:

• Allow automatic adjustment – if you want plan:one to adjust this amount up or down to suit your nutritional requirements precisely (recommended)
• Fix ingredient quantity – if you want to drink precisely the amount of orange juice you have entered.

Select one option and click “Finish” to return to the meal builder.

Next you will add the recipe “Poached Eggs with Toast”.

Click “Add Recipe” and the “Add Recipe” dialog box will appear.

There are two ways to add a recipe:

• If you know the name of the recipe you wish to use, type it into the top field. As you type a dropdown list appears containing recipes that match your search. Select the correct recipe from the list and click “Next”.
• If you are unsure of the recipe name, you can choose from the category list. Click on the downward pointing arrow and a list of categories opens. Select the relevant category and a list of all recipes within the category appears. If the list contains more than 25 items, navigation arrows will appear below it to let you scroll through the list. Select the correct recipe from the list and click “Next”.

As before you now have two options:

• Allow automatic adjustment – if you want plan:one to adjust the quantity of the recipe up or down to suit your nutritional requirements precisely (recommended)
• Fix all ingredient quantities – if you want to eat 1 portion of the Base Recipe.

Select one option and click “Finish” to return to the meal builder.

You have now completed your menu for breakfast. Click “Finished Editing”.

Repeat this process to add in all of the meals for your meal plan.

When you have added all of your meals, click “Finished Editing”. You have now completed Day 1 of your plan.

If you wish to use your new plan, you must first activate it.

Managing meal menu items

At any stage you may remove or edit an item using the “Remove Item” and “Item Details” buttons positioned to the right of each item.

Create a new plan using your own ingredients and recipes

By adding your own ingredients and recipes into plan:one you can create your own, totally unique plans. Please refer to the following help sections for help on creating your own ingredients and recipes.

Managing Ingredients
Managing Recipes

Once you have added in your ingredients and recipes, follow the same method outlined in the previous section.

Access a guest fitness expert plan

A host of fitness experts have enhanced their services by creating nutritional plans using plan:one and offering these to their client base. To access a fitness expert plan, you require a “Share Code” which is only available directly from their website.

To use a fitness expert plan, go to “Manage plans” in the navigation bar and go to “Choose a predefined plan”.

Click “Enter Share Code” at the bottom of the screen. A dialog box will appear where you will enter the code.

Finally, click “OK” on the dialog box to import the plan to “your plans” to use it.

Create a share plan

If you are an authorized reseller you can create a Share Plan.

To create a Share Plan go to “Manage plans” in the navigation bar and go to “Your plans”. Select the plan you want to share. Click “Share” at the bottom of the left hand screen and a “Share Plan” dialog box opens.

You can share your plan in two ways:

• Check the box “Allow unlimited multiple usage of this share code” to enable any user to access your plan using this code.
• If you only want to share it with one person, leave the box unchecked.

Click “Generate Code” and a “Your Share Code” dialog box opens displaying the code.

Record the code, which you can then distribute to your clients.