Learn how CENTR creates personalized weekly meal plans and how to use the shopping list feature.

<h3 id="quick-answer">Quick Answer</h3><p>CENTR provides you with a personalized weekly meal plan located in the Meals section under My Plan on your Home screen. Every week, you receive a full week of recipes tailored to your goal, fitness level, and sex. All recipes can be swapped to match your preferences, and you can use the integrated Shopping List to make grocery shopping easy.</p><h3 id="accessing-your-meal-plan">Accessing Your Meal Plan</h3><h4 id="on-ios-and-android-app">On iOS and Android App</h4><ol><li>Open the CENTR app</li><li>Go to your Home screen</li><li>Scroll to the &quot;My Plan&quot; section</li><li>Tap &quot;Meals&quot; to view your weekly meal plan</li><li>You&apos;ll see breakfast, lunch, dinner, and snacks for the entire week</li></ol><h4 id="on-web-centrcom">On Web (centr.com)</h4><ol><li>Log in to your account at centr.com</li><li>Navigate to Home</li><li>Find the &quot;My Plan&quot; section</li><li>Click &quot;Meals&quot; to access your meal plan</li><li>Browse through your weekly recipes</li></ol><h3 id="how-your-meal-plan-is-created">How Your Meal Plan Is Created</h3><p>Your weekly meal plan is automatically personalized based on three key factors:</p><ul><li><strong>Your goal:</strong> Whether you&apos;re focused on weight loss, muscle gain, or maintenance</li><li><strong>Your fitness level:</strong> Calorie and macro needs adjusted to your activity level</li><li><strong>Your profile:</strong> Portion recommendations based on your individual needs</li></ul><p>Each week, CENTR prescribes a complete set of recipes designed to support your fitness journey. The meal plan updates weekly with new recipe options to keep variety in your nutrition.</p><h3 id="using-the-shopping-list">Using the Shopping List</h3><p>The Shopping List feature makes meal planning practical and convenient:</p><ol><li>From Home, go to &quot;My Plan&quot; and select &quot;Meals&quot;</li><li>Access the Shopping List (located in the Meals section)</li><li>Select which days you want to include in your shopping list</li><li>Some members plan for a few days at a time, while others do the full week</li><li>The Shopping List automatically compiles all ingredients needed for your selected recipes</li></ol><p><strong>Tip:</strong> You can adjust serving sizes in the Shopping List to buy the right quantities for your household.</p><h3 id="flexibility-and-customization">Flexibility and Customization</h3><p><strong>You don&apos;t have to follow every recipe:</strong> The meal plan is designed to be flexible. Many CENTR members choose to follow some recipes while preparing their own meals on other days. Use what works for your schedule and preferences.</p><p><strong>Swap any recipe:</strong> Don&apos;t like a suggested meal? Every recipe can be swapped for an alternative that better matches your tastes or dietary needs. (See our article &quot;How do I swap meals?&quot; for detailed instructions.)</p><p><strong>Adjust portions:</strong> Change serving sizes to match your needs or cook for your family. Adjustments can be made in the recipe view or directly in the Shopping List.</p><h3 id="recipe-information">Recipe Information</h3><p>Every recipe in your meal plan includes:</p><ul><li>Complete ingredient list with quantities</li><li>Step-by-step cooking instructions</li><li>Full nutritional information (all recipes approved by a nutritionist)</li><li>Preparation and cooking time</li><li>Serving size information</li></ul><h3 id="tips-for-success">Tips for Success</h3><ul><li><strong>Plan your week on Sundays:</strong> Review your meal plan at the start of the week and swap any recipes you know you won&apos;t want</li><li><strong>Use the Shopping List:</strong> This saves time at the grocery store and ensures you have everything you need</li><li><strong>Mix and match:</strong> You&apos;re not required to follow every meal - use the plan as a guide and supplement with your own meals as needed</li><li><strong>Prep ahead:</strong> Many recipes work well for meal prep - look for swap options that are meal prep friendly</li><li><strong>Mark recipes complete:</strong> After making a recipe, press the tick to complete and record it in your activity</li></ul><h3 id="common-questions">Common Questions</h3><p><strong>Do I have to follow the entire meal plan?</strong> No. The meal plan is a resource to support your nutrition goals. Use as many or as few recipes as fit your lifestyle.</p><p><strong>Can I see future weeks?</strong> Your meal plan updates weekly with new recipes tailored to your current goals and preferences.</p><p><strong>What if I have dietary restrictions?</strong> Set your dietary preference (vegetarian, vegan, pescatarian) in Profile &gt; Profile Settings, and your meal plan will automatically reflect your choice.</p><h3 id="need-help">Need Help?</h3><p>If you have questions about your meal plan or need nutrition guidance, contact our support team at hello@centr.com</p>

How does the meal planner work?

Customize your CENTR meal plan to match your dietary needs - vegetarian, vegan, pescatarian, or no restrictions.

<h3 id="quick-answer">Quick Answer</h3><p>You can set your dietary preference in Profile &gt; Profile Settings. CENTR supports four dietary options: All (no restrictions), Vegetarian, Vegan, and Pescatarian. Once set, your weekly meal plan will automatically include only recipes that match your dietary choice.</p><h3 id="setting-your-dietary-preference">Setting Your Dietary Preference</h3><h4 id="on-ios-and-android-app">On iOS and Android App</h4><ol><li>Open the CENTR app</li><li>Tap &quot;Profile&quot; in the bottom navigation</li><li>Select &quot;Profile Settings&quot;</li><li>Find the dietary preference option</li><li>Choose from: All, Vegetarian, Vegan, or Pescatarian</li><li>Save your changes</li><li>Your meal plan will update to reflect your preference</li></ol><h4 id="on-web-centrcom">On Web (centr.com)</h4><ol><li>Log in to your account at centr.com</li><li>Click on &quot;Profile&quot;</li><li>Navigate to &quot;Profile Settings&quot;</li><li>Locate the dietary preference setting</li><li>Select your preferred option</li><li>Save your changes</li></ol><h3 id="available-dietary-options">Available Dietary Options</h3><p><strong>All (No Restrictions)</strong></p><p>Includes all foods - meat, poultry, fish, seafood, dairy, eggs, and plant-based ingredients. Choose this if you have no dietary restrictions and want access to the complete recipe library.</p><p><strong>Vegetarian</strong></p><p>Excludes meat, poultry, fish, and seafood. Includes dairy products (milk, cheese, yogurt) and eggs. Your meal plan will feature plant-based proteins, whole grains, vegetables, fruits, legumes, nuts, seeds, and dairy.</p><p><strong>Vegan</strong></p><p>Excludes all animal products including meat, poultry, fish, seafood, dairy, eggs, and honey. Your meal plan will consist entirely of plant-based recipes featuring vegetables, fruits, legumes, whole grains, nuts, seeds, and plant-based proteins.</p><p><strong>Pescatarian</strong></p><p>Excludes meat and poultry but includes fish, seafood, dairy, and eggs. Your meal plan will feature fish, shellfish, plant-based proteins, vegetables, fruits, whole grains, and dairy products.</p><h3 id="how-dietary-preferences-affect-your-meal-plan">How Dietary Preferences Affect Your Meal Plan</h3><p>When you set a dietary preference:</p><ul><li>Your weekly meal plan automatically updates to show only recipes that match your choice</li><li>All suggested meals will comply with your dietary restriction</li><li>You can still swap any recipe for alternatives within your dietary preference</li><li>Recipe recommendations in Explore will prioritize your dietary choice</li><li>All recipes are nutritionist-approved and balanced to support your fitness goals</li></ul><h3 id="changing-your-dietary-preference">Changing Your Dietary Preference</h3><p>You can update your dietary preference anytime:</p><ol><li>Return to Profile &gt; Profile Settings</li><li>Select a different dietary option</li><li>Save your changes</li><li>Your next weekly meal plan will reflect the new preference</li></ol><p><strong>Note:</strong> Changing your preference mid-week won&apos;t affect the current week&apos;s meal plan. The new preference takes effect with your next weekly meal plan update.</p><h3 id="important-considerations">Important Considerations</h3><p><strong>Nutritional Balance:</strong> All CENTR recipes are designed by nutritionists to provide balanced nutrition regardless of dietary preference. Each option ensures you&apos;re getting adequate protein, healthy fats, complex carbohydrates, vitamins, and minerals to support your fitness goals.</p><p><strong>Flexibility:</strong> Your dietary preference is a filter for your meal plan, not a restriction on browsing. You can still view and cook any recipe from the Explore section if you choose.</p><p><strong>Recipe Variety:</strong> Each dietary preference has a wide selection of recipes to choose from. You&apos;ll have plenty of variety and won&apos;t see the same meals repeated frequently.</p><h3 id="food-allergies-and-additional-restrictions">Food Allergies and Additional Restrictions</h3><p>If you have food allergies or additional restrictions beyond the four dietary preferences, you can:</p><ul><li>Use the allergy filter tags when browsing recipes in Explore</li><li>Manually swap any recipes that contain allergens</li><li>Check individual recipe ingredient lists before preparing meals</li></ul><p>See our article &quot;How do I handle food allergies?&quot; for more detailed information on managing allergens.</p><h3 id="tips-for-success">Tips for Success</h3><ul><li><strong>Choose honestly:</strong> Select the dietary preference you&apos;ll actually follow consistently</li><li><strong>Give it time:</strong> Try your preference for at least 2-3 weeks to experience the variety of recipes available</li><li><strong>Explore new foods:</strong> Each dietary option introduces you to new ingredients and cooking techniques</li><li><strong>Combine with swapping:</strong> Even within your preference, swap recipes you don&apos;t like for better alternatives</li><li><strong>Adjust as needed:</strong> Your dietary needs may change - update your preference if your nutrition approach evolves</li></ul><h3 id="common-questions">Common Questions</h3><p><strong>Can I select multiple dietary preferences?</strong> No, you can only select one dietary preference at a time. Choose the option that best matches your primary dietary approach.</p><p><strong>Does changing my preference affect my nutrition goals?</strong> No. Your calorie and macro targets remain based on your fitness goals and activity level, regardless of dietary preference. The recipes simply come from different ingredient sources.</p><p><strong>What if I&apos;m keto, paleo, or gluten-free?</strong> While CENTR doesn&apos;t have dedicated keto, paleo, or gluten-free preference settings, you can use the recipe filters in Explore to find recipes that match these approaches and swap them into your meal plan.</p><h3 id="need-help">Need Help?</h3><p>If you have questions about dietary preferences or need personalized nutrition guidance, contact our support team at hello@centr.com</p>

How do I set my dietary preferences?

Learn how to identify allergens in recipes and filter for allergy-safe meals in CENTR.

<h3 id="quick-answer">Quick Answer</h3><p>All CENTR recipes are tagged with common allergens to help you identify safe options. You can filter recipes by allergy tags in the Explore section and check individual recipe ingredients before preparing meals. While CENTR doesn&apos;t have a personal allergy profile feature, the allergy tagging system helps you find suitable recipes quickly.</p><h3 id="finding-allergy-safe-recipes">Finding Allergy-Safe Recipes</h3><h4 id="using-allergy-tags-in-explore">Using Allergy Tags in Explore</h4><ol><li>Open the CENTR app or log in at centr.com</li><li>Navigate to the &quot;Explore&quot; section</li><li>Browse recipes (Coached or Self-Guided workouts section also has recipes)</li><li>Use filters to exclude recipes with specific allergens</li><li>Allergy tags appear on each recipe card</li></ol><p>Common allergy tags include:</p><ul><li>Gluten</li><li>Dairy</li><li>Eggs</li><li>Nuts (tree nuts and peanuts)</li><li>Soy</li><li>Shellfish</li><li>Fish</li></ul><h3 id="checking-individual-recipes">Checking Individual Recipes</h3><p>Before preparing any recipe:</p><ol><li>Open the full recipe details</li><li>Review the complete ingredient list</li><li>Check for allergen tags displayed on the recipe</li><li>Look for potential cross-contamination ingredients (e.g., &quot;may contain traces&quot;)</li><li>Read preparation notes for allergen warnings</li></ol><p><strong>Important:</strong> All care is taken to accurately mark recipes with allergy tags. However, always review the full ingredient list yourself to ensure safety, especially for severe allergies.</p><h3 id="managing-allergies-in-your-meal-plan">Managing Allergies in Your Meal Plan</h3><p>If you find a recipe in your weekly meal plan that contains an allergen:</p><ol><li>Go to Home &gt; My Plan &gt; Meals</li><li>Find the recipe with the allergen</li><li>Tap the swap button on that recipe</li><li>Browse alternative recipes in Explore</li><li>Use allergy filters to find safe replacements</li><li>Select a new recipe to replace the original</li></ol><p>See our article &quot;How do I swap meals?&quot; for detailed swapping instructions.</p><h3 id="common-food-allergies-and-restrictions">Common Food Allergies and Restrictions</h3><p><strong>Gluten-Free:</strong> Filter for recipes without wheat, barley, rye, or gluten-containing grains. Many recipes naturally use gluten-free grains like rice, quinoa, and oats (ensure certified gluten-free oats for celiac disease).</p><p><strong>Dairy-Free:</strong> Look for recipes without milk, cheese, yogurt, butter, or cream. Many recipes use plant-based alternatives like almond milk, coconut yogurt, or nutritional yeast.</p><p><strong>Nut-Free:</strong> Filter out recipes containing tree nuts (almonds, cashews, walnuts, etc.) or peanuts. Be aware that some recipes may use nut-based milks or butters.</p><p><strong>Egg-Free:</strong> Find recipes that don&apos;t use eggs as ingredients. Many vegan recipes are naturally egg-free.</p><p><strong>Soy-Free:</strong> Avoid recipes with tofu, tempeh, soy sauce, or soy-based products.</p><p><strong>Shellfish and Fish Allergies:</strong> Filter out seafood recipes. Choose vegetarian or vegan dietary preferences to automatically exclude all fish and shellfish.</p><h3 id="dietary-preferences-for-common-allergens">Dietary Preferences for Common Allergens</h3><p>Setting a dietary preference can help reduce allergen exposure:</p><ul><li><strong>Vegan preference:</strong> Automatically excludes dairy, eggs, fish, and shellfish</li><li><strong>Vegetarian preference:</strong> Excludes fish and shellfish (but includes dairy and eggs)</li><li><strong>Pescatarian preference:</strong> Includes fish and shellfish (avoid if you have seafood allergies)</li></ul><p>Set your preference in Profile &gt; Profile Settings. See &quot;How do I set my dietary preferences?&quot; for more information.</p><h3 id="multiple-allergies">Multiple Allergies</h3><p>If you have multiple food allergies:</p><ul><li>Use multiple allergy filters simultaneously in Explore</li><li>Combine dietary preference (vegan/vegetarian) with additional allergy filters</li><li>Build a collection of saved safe recipes for easy access</li><li>Plan your meals carefully and swap unsafe recipes proactively</li></ul><h3 id="tips-for-managing-allergies">Tips for Managing Allergies</h3><ul><li><strong>Review weekly:</strong> Check your meal plan each week and swap allergen-containing recipes immediately</li><li><strong>Save safe recipes:</strong> Use the ribbon button to save allergy-safe recipes you love for future reference</li><li><strong>Read every ingredient:</strong> Even if a recipe is tagged as safe, always verify the ingredient list yourself</li><li><strong>Cross-contamination:</strong> If you have severe allergies, check for &quot;may contain&quot; warnings in ingredient packaging</li><li><strong>Substitutions:</strong> Many recipes allow simple substitutions - replace dairy milk with plant milk, eggs with flax eggs, etc.</li></ul><h3 id="important-safety-notes">Important Safety Notes</h3><p><strong>Severe Allergies:</strong> If you have severe or life-threatening food allergies (anaphylaxis risk), always verify ingredients yourself and consult your allergist before trying new recipes. CENTR&apos;s allergy tags are helpful guides but should not replace personal verification.</p><p><strong>Medical Advice:</strong> CENTR recipes are created by nutritionists but are not medical nutrition therapy. If you have celiac disease, severe allergies, or other medical dietary needs, work with your healthcare provider or registered dietitian.</p><p><strong>Ingredient Changes:</strong> Food manufacturers may change product formulations. Always check current ingredient labels on products you purchase, even for familiar items.</p><h3 id="need-help">Need Help?</h3><p>If you have questions about allergen information in recipes or need help finding allergy-safe options, contact our support team at hello@centr.com</p>

How do I handle food allergies?

Learn how to adjust serving sizes in recipes and shopping lists to match your needs.

<h3 id="quick-answer">Quick Answer</h3><p>Yes, you can adjust serving sizes in CENTR recipes. Change portion sizes either in the recipe view itself or directly in the Shopping List. When you adjust servings, ingredient quantities automatically recalculate to match your needs.</p><h3 id="adjusting-servings-in-recipes">Adjusting Servings in Recipes</h3><h4 id="on-ios-and-android-app">On iOS and Android App</h4><ol><li>Open a recipe from your meal plan or Explore</li><li>Look for the serving size option (typically near the top of the recipe)</li><li>Tap to adjust the number of servings</li><li>Ingredient quantities automatically update to match your selection</li><li>Nutritional information recalculates per serving</li></ol><h4 id="on-web-centrcom">On Web (centr.com)</h4><ol><li>Open any recipe</li><li>Find the serving size control</li><li>Click to increase or decrease servings</li><li>Ingredient amounts adjust automatically</li><li>Review updated nutritional information</li></ol><h3 id="adjusting-servings-in-shopping-list">Adjusting Servings in Shopping List</h3><p>You can also customize portion sizes directly in your Shopping List:</p><ol><li>Go to Home &gt; My Plan &gt; Meals</li><li>Access your Shopping List</li><li>Find recipes you want to adjust</li><li>Change the serving size for that recipe</li><li>Ingredient quantities in your shopping list update automatically</li></ol><p><strong>Why adjust in Shopping List?</strong> This is especially useful when planning groceries for your household. You can scale up recipes you plan to cook for your family or scale down recipes you&apos;re cooking just for yourself.</p><h3 id="how-serving-adjustments-work">How Serving Adjustments Work</h3><p><strong>Automatic Calculations:</strong> When you change the number of servings, CENTR automatically recalculates:</p><ul><li>Ingredient quantities (cups, grams, tablespoons, etc.)</li><li>Nutritional information per serving (calories, protein, carbs, fats)</li><li>Total nutrition for the entire recipe</li></ul><p><strong>Example:</strong> If a recipe serves 2 and calls for 200g chicken, changing it to 4 servings will automatically update to 400g chicken.</p><h3 id="common-uses-for-portion-adjustments">Common Uses for Portion Adjustments</h3><p><strong>Cooking for One:</strong> Many recipes serve 2 by default. Scale down to 1 serving if you&apos;re cooking solo, or keep at 2 servings and save leftovers.</p><p><strong>Family Meals:</strong> Scale up recipes to feed your household. Adjust to 4, 6, or more servings depending on family size. See &quot;How do I plan for a family?&quot; for more family meal tips.</p><p><strong>Meal Prep:</strong> Increase servings to batch cook for the week. Make 6-8 servings at once and portion for upcoming meals.</p><p><strong>Appetite Needs:</strong> Adjust based on your hunger levels and calorie goals. Athletes or those with higher calorie needs might increase portions slightly.</p><h3 id="shopping-list-benefits">Shopping List Benefits</h3><p>When you adjust servings, your Shopping List:</p><ul><li>Automatically updates ingredient quantities</li><li>Combines ingredients across recipes (e.g., if three recipes need eggs, it totals them)</li><li>Helps you buy the right amounts at the grocery store</li><li>Reduces food waste by accurate quantity planning</li></ul><h3 id="nutritional-considerations">Nutritional Considerations</h3><p><strong>Per Serving Nutrition:</strong> Nutritional information is always displayed per serving. When you scale a recipe, the per-serving nutrition stays consistent - you&apos;re just making more servings.</p><p><strong>Meeting Your Goals:</strong> CENTR&apos;s meal plans are designed to support your fitness goals at the default serving sizes. If you regularly adjust portions significantly, monitor your progress to ensure you&apos;re meeting your nutrition targets.</p><p><strong>Protein and Macros:</strong> All recipes include balanced macronutrients. Scaling servings maintains these ratios - you get more total food but the same nutritional balance.</p><h3 id="tips-for-success">Tips for Success</h3><ul><li><strong>Plan before shopping:</strong> Adjust servings in your Shopping List before grocery shopping to buy correct quantities</li><li><strong>Consider storage:</strong> When scaling up, ensure you have adequate refrigerator or freezer space for extra portions</li><li><strong>Cooking times:</strong> Larger batches may require longer cooking times. Monitor food temperature and doneness rather than relying solely on recipe times</li><li><strong>Equipment size:</strong> Verify your pots, pans, and baking dishes can accommodate larger portion sizes</li><li><strong>Save leftovers properly:</strong> Store extra servings in airtight containers and label with date and contents</li></ul><h3 id="common-questions">Common Questions</h3><p><strong>Can I save my custom serving sizes?</strong> Serving size adjustments apply to that specific instance of making the recipe. The next time you view the recipe, it will show the default serving size.</p><p><strong>Do adjusted servings affect my meal plan?</strong> No. Adjusting servings changes the recipe portions you cook but doesn&apos;t alter your meal plan recommendations.</p><p><strong>What if I need very specific portions?</strong> Use the serving size feature to get close to your needs, then adjust individual ingredient amounts if necessary. You can also weigh and portion cooked food to exact specifications.</p><h3 id="need-help">Need Help?</h3><p>If you have questions about portion sizes or serving adjustments, contact our support team at hello@centr.com</p>

Can I customize portion sizes?

Learn how to replace recipes in your meal plan with alternatives that match your preferences.

<h3 id="quick-answer">Quick Answer</h3><p>From Home, go to My Plan and find the Meals section. Each recipe has a swap button that opens the Explore section, where you can browse and select a replacement recipe. All swapped meals automatically update in your Shopping List.</p><h3 id="swapping-a-meal-in-your-plan">Swapping a Meal in Your Plan</h3><h4 id="on-ios-and-android-app">On iOS and Android App</h4><ol><li>Open the CENTR app</li><li>Go to your Home screen</li><li>Navigate to &quot;My Plan&quot;</li><li>Find the &quot;Meals&quot; section</li><li>Locate the recipe you want to swap</li><li>Tap the swap button on that recipe</li><li>The Explore section opens automatically</li><li>Browse alternative recipes</li><li>Tap on a recipe you prefer</li><li>Select it to replace the original meal</li></ol><h4 id="on-web-centrcom">On Web (centr.com)</h4><ol><li>Log in to your account at centr.com</li><li>Navigate to Home</li><li>Go to &quot;My Plan&quot; and select &quot;Meals&quot;</li><li>Find the recipe you want to change</li><li>Click the swap button</li><li>Browse Explore for alternatives</li><li>Choose your replacement recipe</li><li>Confirm the swap</li></ol><h3 id="browsing-replacement-recipes">Browsing Replacement Recipes</h3><p>When you tap the swap button, the Explore section helps you find suitable alternatives:</p><ul><li><strong>Browse by category:</strong> Breakfast, lunch, dinner, snacks</li><li><strong>Coached workouts:</strong> Access the full recipe library</li><li><strong>Self-Guided workouts:</strong> Find additional recipe options</li><li><strong>Use filters:</strong> Dietary preference, allergies, equipment, prep time</li></ul><p><strong>Dietary Match:</strong> If you&apos;ve set a dietary preference (vegetarian, vegan, pescatarian), Explore will prioritize recipes that match your choice.</p><h3 id="why-swap-meals">Why Swap Meals?</h3><p>Common reasons to swap recipes:</p><ul><li><strong>Personal preference:</strong> You simply don&apos;t like the suggested meal</li><li><strong>Ingredient availability:</strong> Don&apos;t have access to specific ingredients</li><li><strong>Allergies or restrictions:</strong> Recipe contains allergens you need to avoid</li><li><strong>Cooking time:</strong> Need a quicker or slower recipe</li><li><strong>Variety:</strong> Want to try something new or repeat a favorite</li><li><strong>Meal prep friendly:</strong> Prefer recipes that work well for batch cooking</li><li><strong>Family preferences:</strong> Need more family-friendly or kid-approved options</li></ul><h3 id="shopping-list-updates-automatically">Shopping List Updates Automatically</h3><p>When you swap a meal:</p><ul><li>Your Shopping List immediately updates</li><li>Ingredients from the old recipe are removed</li><li>Ingredients from the new recipe are added</li><li>No need to manually edit your shopping list</li></ul><p><strong>Tip:</strong> Swap meals before creating your shopping list for the week to ensure you&apos;re only buying ingredients for recipes you&apos;ll actually make.</p><h3 id="how-often-can-i-swap">How Often Can I Swap?</h3><p>You can swap meals as many times as you want:</p><ul><li>Swap individual recipes or your entire week of meals</li><li>No limits on the number of swaps</li><li>Swap before or after generating your Shopping List</li><li>Change your mind and swap again if needed</li></ul><p>The meal plan is designed to be flexible - use it as a guide and customize to your preferences.</p><h3 id="tips-for-successful-swapping">Tips for Successful Swapping</h3><ul><li><strong>Review your week early:</strong> Check your meal plan at the start of each week and swap recipes you know you won&apos;t want</li><li><strong>Consider your schedule:</strong> Swap to quicker recipes on busy days, save longer recipes for weekends</li><li><strong>Check ingredients first:</strong> Before swapping, review what you already have at home to minimize shopping</li><li><strong>Save favorites:</strong> Use the ribbon button to save recipes you love for easy future swaps</li><li><strong>Try new things:</strong> Use swapping as an opportunity to explore new cuisines and ingredients</li><li><strong>Meal prep strategy:</strong> Swap to recipes that work well for meal prep if you batch cook</li></ul><h3 id="finding-the-right-replacement">Finding the Right Replacement</h3><p><strong>Same meal type:</strong> When swapping breakfast, look for breakfast alternatives. When swapping dinner, browse dinner options. This ensures your meal timing and nutrition distribution stay balanced.</p><p><strong>Similar nutrition:</strong> While you can swap any recipe for any other, choosing replacements with similar calorie and macro profiles helps you stay on track with your goals.</p><p><strong>Dietary compatibility:</strong> If you have dietary restrictions or preferences, use the dietary and allergy filters in Explore to find suitable replacements.</p><h3 id="common-questions">Common Questions</h3><p><strong>Will swapping affect my nutrition goals?</strong> All CENTR recipes are nutritionist-approved and designed to support your goals. Swapping maintains nutritional balance, though individual recipes may vary slightly in calories and macros.</p><p><strong>Can I swap back to the original recipe?</strong> Yes. Simply use the swap button again and search for the original recipe in Explore, or swap to any other recipe.</p><p><strong>Do swaps save for future weeks?</strong> No. Each week you receive a new meal plan. Swaps only affect the current week. If you love a recipe, save it with the ribbon button so you can easily swap it in future weeks.</p><p><strong>Can I swap multiple meals at once?</strong> You swap meals one at a time. Simply repeat the swap process for each recipe you want to change.</p><h3 id="need-help">Need Help?</h3><p>If you have trouble swapping meals or need help finding specific types of recipes, contact our support team at hello@centr.com</p>

How do I swap meals?

Learn how to use CENTR meal plans for family cooking with family-friendly recipes and serving adjustments.

<h3 id="quick-answer">Quick Answer</h3><p>CENTR offers family-friendly meals that you can scale to feed your household. Adjust serving sizes in recipes or the Shopping List to match your family size, and use the swap feature to find recipes everyone will enjoy. All ingredient quantities and Shopping List totals update automatically when you scale recipes.</p><h3 id="scaling-recipes-for-your-family">Scaling Recipes for Your Family</h3><h4 id="adjusting-serving-sizes">Adjusting Serving Sizes</h4><ol><li>Open any recipe from your meal plan or Explore</li><li>Find the serving size option at the top of the recipe</li><li>Increase servings to match your family size (4, 6, 8, etc.)</li><li>Ingredient quantities automatically recalculate</li><li>Nutritional information adjusts per serving</li></ol><p>See &quot;Can I customize portion sizes?&quot; for detailed serving adjustment instructions.</p><h4 id="in-the-shopping-list">In the Shopping List</h4><p>You can also scale recipes directly in your Shopping List before grocery shopping:</p><ol><li>Go to Home &gt; My Plan &gt; Meals</li><li>Access your Shopping List</li><li>Adjust serving sizes for recipes you&apos;re cooking for the family</li><li>Ingredient quantities update to buy the right amounts</li></ol><h3 id="finding-family-friendly-recipes">Finding Family-Friendly Recipes</h3><p>CENTR offers family-friendly meals designed to appeal to various ages and preferences:</p><ul><li>Browse Explore for family-friendly recipe options</li><li>Look for recipes with familiar ingredients and flavors</li><li>Use the swap button to replace complex recipes with simpler family meals</li><li>Choose recipes with shorter ingredient lists for picky eaters</li></ul><p><strong>Swap for family appeal:</strong> If your weekly meal plan includes recipes that won&apos;t work for your family, swap them for more family-friendly alternatives using the swap button in My Plan.</p><h3 id="managing-different-dietary-needs">Managing Different Dietary Needs</h3><p>When family members have different dietary preferences or restrictions:</p><ul><li><strong>Base recipes:</strong> Choose meals where protein can be added separately (e.g., salads, grain bowls, stir-fries)</li><li><strong>Customize portions:</strong> Make the base recipe and let family members customize their plates</li><li><strong>Prepare sides separately:</strong> Cook shared vegetables and sides, add protein based on individual preferences</li><li><strong>Allergy-safe cooking:</strong> Use allergy filters in Explore to find recipes safe for all family members</li><li><strong>Dietary preferences:</strong> Consider setting your dietary preference to the most restrictive family member&apos;s needs, then add extras for others</li></ul><h3 id="meal-prep-for-families">Meal Prep for Families</h3><p>Save time by batch cooking family meals:</p><ul><li>Scale recipes to 6-8 servings for multiple meals</li><li>Use swap feature to find meal prep-friendly recipes</li><li>Cook on weekends when you have more time</li><li>Portion into family-sized containers for the week</li><li>Freeze extras for busy weeks</li></ul><p>See &quot;How do I meal prep efficiently?&quot; for more batch cooking strategies.</p><h3 id="shopping-list-for-family-cooking">Shopping List for Family Cooking</h3><p>The Shopping List makes family grocery shopping efficient:</p><ol><li>Select which days you&apos;re cooking for the family</li><li>Adjust serving sizes to family portions</li><li>The Shopping List totals all ingredients needed</li><li>Shop once for the entire family&apos;s weekly meals</li></ol><p><strong>Tip:</strong> Include multiple family members on shopping trips - kids who help shop are often more willing to try new foods.</p><h3 id="tips-for-family-meal-success">Tips for Family Meal Success</h3><ul><li><strong>Start simple:</strong> Begin with familiar family-friendly recipes, then gradually introduce new flavors</li><li><strong>Involve kids:</strong> Let children help choose recipes from Explore or assist with age-appropriate cooking tasks</li><li><strong>Flexible serving:</strong> Make extra for adults who need larger portions, scale appropriately for children</li><li><strong>Build-your-own meals:</strong> Taco bars, grain bowls, and salad stations let everyone customize while cooking once</li><li><strong>Plan for leftovers:</strong> Scale up favorite recipes to have lunch or next-day dinner ready</li><li><strong>Keep backup options:</strong> Have simple sides (rice, pasta, bread) available for extremely picky eaters</li></ul><h3 id="cooking-times-and-equipment">Cooking Times and Equipment</h3><p>When scaling recipes for families:</p><ul><li><strong>Cooking times:</strong> Larger batches may need slightly longer cooking - use a food thermometer to verify doneness</li><li><strong>Pan size:</strong> Ensure your cookware is large enough for increased quantities</li><li><strong>Oven capacity:</strong> You may need to cook in batches if making very large quantities</li><li><strong>Storage:</strong> Have adequate containers for storing family-sized portions</li></ul><h3 id="common-questions">Common Questions</h3><p><strong>Do I need separate CENTR accounts for family members?</strong> No. You can use one account and scale recipes to feed your entire family. Each family member could have their own account if they want personalized workout plans, but meal plans can be shared.</p><p><strong>Can I filter for kid-friendly recipes?</strong> While there isn&apos;t a specific kid-friendly filter, you can use the swap feature to find recipes with familiar ingredients and simple flavors that appeal to children.</p><p><strong>How do I handle very picky eaters?</strong> Start with recipes featuring ingredients your family already enjoys. Use the allergy and preference filters to exclude foods that are consistently rejected. Consider serving new recipes alongside familiar backup options.</p><p><strong>Can recipes be scaled to any size?</strong> Most recipes can be scaled to accommodate families of various sizes. Very large families (10+ people) may need to make recipes in multiple batches depending on equipment size.</p><h3 id="need-help">Need Help?</h3><p>If you need help finding family-friendly recipes or have questions about cooking for your household, contact our support team at hello@centr.com</p>

How do I plan for a family?

Create organized grocery lists from your CENTR meal plan with automatic ingredient totals and customization options.

<h3 id="quick-answer">Quick Answer</h3><p>The Shopping List is located on your Home screen under the Meals section in My Plan. Select which days you want to include from your weekly meal plan, and CENTR automatically compiles all ingredients needed. You can adjust serving sizes, and the Shopping List updates ingredient quantities accordingly.</p><h3 id="accessing-the-shopping-list">Accessing the Shopping List</h3><h4 id="on-ios-and-android-app">On iOS and Android App</h4><ol><li>Open the CENTR app</li><li>Go to your Home screen</li><li>Scroll to the &quot;My Plan&quot; section</li><li>Find &quot;Meals&quot;</li><li>Tap on the Shopping List option</li></ol><h4 id="on-web-centrcom">On Web (centr.com)</h4><ol><li>Log in to your account at centr.com</li><li>Navigate to Home</li><li>Go to &quot;My Plan&quot;</li><li>Select &quot;Meals&quot;</li><li>Click on Shopping List</li></ol><h3 id="creating-your-shopping-list">Creating Your Shopping List</h3><p><strong>Select Days to Include:</strong> Choose which days of the week you want to shop for:</p><ul><li>Some members plan for a few days at a time (2-3 days)</li><li>Others create a shopping list for the full week (7 days)</li><li>Select based on your shopping habits and storage space</li></ul><p>CENTR automatically compiles all ingredients needed for the recipes from your selected days.</p><h3 id="automatic-features">Automatic Features</h3><p>The Shopping List intelligently handles ingredients:</p><ul><li><strong>Combines quantities:</strong> If multiple recipes need eggs, the list totals them (e.g., 6 eggs total rather than listing 2 eggs three times)</li><li><strong>Organizes by category:</strong> Ingredients are grouped for efficient shopping (produce, proteins, pantry, etc.)</li><li><strong>Updates with swaps:</strong> When you swap a recipe, the Shopping List automatically removes old ingredients and adds new ones</li><li><strong>Recalculates with serving changes:</strong> Adjust recipe servings and quantities update automatically</li></ul><h3 id="adjusting-serving-sizes-in-shopping-list">Adjusting Serving Sizes in Shopping List</h3><p>Customize ingredient quantities before shopping:</p><ol><li>View your Shopping List</li><li>Find recipes where you want to change servings</li><li>Adjust the serving size for that recipe</li><li>Ingredient quantities recalculate automatically</li><li>Total amounts update across the entire list</li></ol><p><strong>Why adjust here?</strong> This ensures you buy the right quantities for your household size or meal prep needs.</p><h3 id="how-to-use-while-shopping">How to Use While Shopping</h3><p><strong>At the Grocery Store:</strong></p><ul><li>Access your Shopping List on your phone while shopping</li><li>Work through each category systematically</li><li>Check off items as you add them to your cart</li><li>Ingredients are grouped to match typical store layout</li></ul><p><strong>Tip:</strong> Shop category by category (all produce, then all proteins, then pantry items) to be most efficient.</p><h3 id="customization-options">Customization Options</h3><p>Make the Shopping List work for your needs:</p><ul><li><strong>Add extra items:</strong> While the list is auto-generated from recipes, you can add additional items you need</li><li><strong>Remove items you have:</strong> If you already have certain ingredients at home, skip those items</li><li><strong>Adjust quantities:</strong> Buy larger quantities if you plan to use ingredients for non-CENTR meals too</li></ul><h3 id="shopping-tips">Shopping Tips</h3><ul><li><strong>Review before shopping:</strong> Check your Shopping List a day before grocery shopping to plan your trip</li><li><strong>Swap first, shop later:</strong> Swap any recipes you don&apos;t want to make BEFORE generating your Shopping List</li><li><strong>Check your pantry:</strong> Review what you already have to avoid buying duplicates</li><li><strong>Consider shelf life:</strong> If shopping for a full week, buy items with longer shelf life or plan to shop mid-week for fresh produce</li><li><strong>Buy in bulk:</strong> Pantry staples used frequently can be bought in larger quantities</li><li><strong>Seasonal produce:</strong> Recipes adjust seasonally, but you can still swap for what&apos;s fresh at your store</li></ul><h3 id="meal-prep-shopping">Meal Prep Shopping</h3><p>If you&apos;re batch cooking:</p><ul><li>Select all days you&apos;re prepping for</li><li>Adjust serving sizes to larger batches</li><li>Shop for storage containers if needed</li><li>Buy ingredients suitable for freezing if making extras</li></ul><p>See &quot;How do I meal prep efficiently?&quot; for more batch cooking guidance.</p><h3 id="family-shopping">Family Shopping</h3><p>When shopping for your family:</p><ul><li>Adjust recipe servings to family size before viewing Shopping List</li><li>Select days you&apos;re cooking family meals (not necessarily every day)</li><li>Ingredient quantities automatically calculate for your scaled recipes</li><li>Add extra snacks or breakfast items your family needs</li></ul><h3 id="common-questions">Common Questions</h3><p><strong>Can I share my Shopping List with someone?</strong> You can view your Shopping List on your phone while shopping together, or screenshot the list to send to a partner or family member.</p><p><strong>Does the Shopping List save from week to week?</strong> The Shopping List updates each week based on your new meal plan. It reflects your current week&apos;s recipes, not previous weeks.</p><p><strong>What if I want to buy organic or specific brands?</strong> The Shopping List shows ingredients and quantities. You choose the specific brands, quality levels (organic, conventional), and formats when shopping.</p><p><strong>Can I print my Shopping List?</strong> If accessing from centr.com on web, you can print the Shopping List from your browser. On mobile, you can screenshot the list.</p><h3 id="need-help">Need Help?</h3><p>If you have questions about using the Shopping List or need help with meal planning, contact our support team at hello@centr.com</p>

How do I use the shopping list?

Save time with batch cooking strategies and find meal prep-friendly recipes in CENTR.

<h3 id="quick-answer">Quick Answer</h3><p>Use the recipe swap feature to select meal prep-friendly options from the Explore section. Scale recipes to larger serving sizes for batch cooking, and look for recipes that store and reheat well. All CENTR recipes include full nutritional information approved by nutritionists.</p><h3 id="finding-meal-prep-friendly-recipes">Finding Meal Prep-Friendly Recipes</h3><h4 id="using-the-swap-feature">Using the Swap Feature</h4><ol><li>Go to Home &gt; My Plan &gt; Meals</li><li>Find recipes you want to replace with meal prep options</li><li>Tap the swap button on those recipes</li><li>Browse Explore for meal prep-friendly alternatives</li><li>Select recipes that work well for batch cooking</li></ol><p>Look for recipes that:</p><ul><li>Store well in the refrigerator for 3-5 days</li><li>Reheat without losing quality or texture</li><li>Use ingredients with longer shelf life</li><li>Can be portioned easily into individual servings</li></ul><h3 id="batch-cooking-strategies">Batch Cooking Strategies</h3><p><strong>Scale Up Serving Sizes:</strong></p><ol><li>Open recipes you want to prep for the week</li><li>Adjust serving sizes to 6-8 portions (or more)</li><li>Ingredient quantities automatically recalculate</li><li>Cook larger batches at once</li></ol><p>See &quot;Can I customize portion sizes?&quot; for detailed instructions on scaling recipes.</p><p><strong>Choose Your Prep Day:</strong> Most CENTR members meal prep on Sundays or another day off. Set aside 2-4 hours for batch cooking multiple recipes.</p><h3 id="meal-prep-workflow">Meal Prep Workflow</h3><p><strong>Before Cooking:</strong></p><ol><li>Review your meal plan for the week</li><li>Swap to meal prep-friendly recipes</li><li>Scale recipes to desired batch sizes</li><li>Generate your Shopping List with adjusted servings</li><li>Shop for all ingredients at once</li><li>Gather storage containers (airtight, microwave-safe)</li></ol><p><strong>While Cooking:</strong></p><ul><li>Cook similar recipes together (all chicken dishes, then all vegetarian, etc.)</li><li>Use multiple cooking methods simultaneously (oven, stovetop, slow cooker)</li><li>Prep ingredients for multiple recipes at once (chop all vegetables together)</li><li>Cook grains and proteins in large batches</li></ul><p><strong>After Cooking:</strong></p><ol><li>Let food cool to room temperature before storing</li><li>Portion into individual or family-sized containers</li><li>Label containers with recipe name and date</li><li>Store in refrigerator (3-5 days) or freezer (1-3 months)</li><li>Mark recipes as complete using the tick button</li></ol><h3 id="storage-guidelines">Storage Guidelines</h3><p><strong>Refrigerator Storage (3-5 days):</strong></p><ul><li>Most cooked proteins, grains, and vegetables</li><li>Soups and stews</li><li>Prepared salad components (store dressing separately)</li><li>Cooked pasta and grain bowls</li></ul><p><strong>Freezer Storage (1-3 months):</strong></p><ul><li>Soups, stews, and chilis</li><li>Casseroles and baked dishes</li><li>Cooked proteins (chicken, beef, fish)</li><li>Veggie burgers and patties</li></ul><p><strong>Best Practices:</strong></p><ul><li>Use airtight containers to prevent odor transfer and maintain freshness</li><li>Label everything with name and date</li><li>Cool food before refrigerating or freezing</li><li>Freeze in single or family portions for easy thawing</li><li>Store sauces and dressings separately when possible</li></ul><h3 id="reheating-tips">Reheating Tips</h3><p><strong>Microwave:</strong> Best for individual portions. Reheat until internal temperature reaches 165&#xB0;F (74&#xB0;C). Add a splash of water to prevent drying.</p><p><strong>Oven:</strong> Ideal for casseroles and baked dishes. Reheat at 350&#xB0;F (175&#xB0;C) covered with foil.</p><p><strong>Stovetop:</strong> Great for soups, stews, and stir-fries. Reheat on medium heat, stirring occasionally.</p><p><strong>From Frozen:</strong> Thaw overnight in refrigerator when possible, or use microwave defrost function followed by reheating.</p><h3 id="time-saving-strategies">Time-Saving Strategies</h3><ul><li><strong>Cook once, eat twice:</strong> Make double batches and freeze half</li><li><strong>Prep ingredients ahead:</strong> Wash, chop, and portion vegetables for the week</li><li><strong>Use versatile bases:</strong> Cook plain chicken, rice, or quinoa to use in multiple recipes</li><li><strong>Assembly meals:</strong> Prep all components separately, assemble fresh each day (grain bowls, salads)</li><li><strong>Breakfast prep:</strong> Overnight oats, egg muffins, or smoothie packs save morning time</li></ul><h3 id="beginner-meal-prep-tips">Beginner Meal Prep Tips</h3><ul><li><strong>Start small:</strong> Begin with 2-3 recipes for a few days, not the entire week</li><li><strong>Keep it simple:</strong> Choose recipes with 5-7 ingredients initially</li><li><strong>Invest in containers:</strong> Quality glass or BPA-free plastic containers make a difference</li><li><strong>Prep with a friend:</strong> Batch cooking is faster and more fun with company</li><li><strong>Don&apos;t forget snacks:</strong> Prep healthy snacks alongside meals</li></ul><h3 id="common-questions">Common Questions</h3><p><strong>How long will prepped meals stay fresh?</strong> Most meals stay fresh 3-5 days in the refrigerator. Freeze extras if prepping more than a week in advance.</p><p><strong>Can all CENTR recipes be meal prepped?</strong> Most recipes work well for meal prep. Some fresh salads and certain seafood dishes are best made fresh. Use the swap feature to find the most meal prep-friendly options.</p><p><strong>Do I need special containers?</strong> Any airtight, food-safe containers work. Glass containers are ideal but BPA-free plastic is fine. Choose microwave-safe options for easy reheating.</p><p><strong>How do I keep food from getting soggy?</strong> Store wet and dry ingredients separately when possible (dressings, sauces, crispy toppings). Assemble just before eating.</p><h3 id="need-help">Need Help?</h3><p>If you have questions about meal prep strategies or need recipe recommendations, contact our support team at hello@centr.com</p>

How do I meal prep efficiently?

Learn how CENTR calculates nutritionally balanced serving sizes for all recipes.

<h3 id="quick-answer">Quick Answer</h3><p>All CENTR recipes include full nutritional information and are approved by a nutritionist. Serving sizes are calculated to provide balanced nutrition that supports your fitness goals. You can view complete nutritional details including calories, protein, carbohydrates, and fats for every recipe.</p><h3 id="how-serving-sizes-are-determined">How Serving Sizes Are Determined</h3><p>CENTR nutritionists design recipes with serving sizes that provide:</p><ul><li>Balanced macronutrient ratios (protein, carbohydrates, fats)</li><li>Appropriate calorie levels for different goals (weight loss, maintenance, muscle gain)</li><li>Adequate micronutrients (vitamins and minerals)</li><li>Proper portion sizes to support energy levels and satiety</li></ul><p>Serving sizes consider factors including:</p><ul><li>Your selected fitness goal</li><li>Your activity and fitness level</li><li>Nutritional density of ingredients</li><li>Meal type (breakfast typically lighter than dinner)</li></ul><h3 id="nutritional-information-in-recipes">Nutritional Information in Recipes</h3><p>Every CENTR recipe displays:</p><ul><li><strong>Calories per serving:</strong> Total energy content</li><li><strong>Protein:</strong> Essential for muscle repair and growth</li><li><strong>Carbohydrates:</strong> Primary energy source</li><li><strong>Fats:</strong> Healthy fats for hormone function and satiety</li><li><strong>Serving size:</strong> Number of portions the recipe yields</li></ul><p>All nutritional information is calculated per serving and approved by CENTR nutritionists.</p><h3 id="viewing-nutrition-details">Viewing Nutrition Details</h3><h4 id="in-recipe-view">In Recipe View</h4><ol><li>Open any recipe from your meal plan or Explore</li><li>Scroll to the nutritional information section</li><li>Review calories and macronutrients per serving</li><li>Check ingredient quantities for the serving size</li></ol><p>When you adjust serving sizes, nutritional information automatically recalculates to show per-serving values.</p><h3 id="understanding-your-needs">Understanding Your Needs</h3><p><strong>Individual Variation:</strong> Serving sizes are guidelines based on average nutritional needs. Your personal requirements may vary based on:</p><ul><li>Height and weight</li><li>Age and biological sex</li><li>Activity level and exercise intensity</li><li>Metabolic rate</li><li>Specific fitness goals</li></ul><p><strong>Listening to Your Body:</strong> CENTR serving sizes provide a nutritionally balanced starting point. You can adjust portions based on your hunger cues and energy levels. See &quot;Can I customize portion sizes?&quot; for instructions on adjusting servings.</p><h3 id="portion-guidance">Portion Guidance</h3><p>While exact serving sizes are calculated for you, general portion awareness helps:</p><ul><li><strong>Protein:</strong> Palm-sized portions (about 3-6 oz cooked)</li><li><strong>Vegetables:</strong> Fill half your plate with colorful vegetables</li><li><strong>Complex carbs:</strong> Fist-sized portions of grains, legumes, or starchy vegetables</li><li><strong>Healthy fats:</strong> Thumb-sized portions of nuts, seeds, or oils</li></ul><p>CENTR recipes automatically incorporate these ratios into serving sizes.</p><h3 id="balanced-nutrition-across-the-day">Balanced Nutrition Across the Day</h3><p>Your weekly meal plan distributes nutrition throughout the day:</p><ul><li><strong>Breakfast:</strong> Energizing start with balanced macros</li><li><strong>Lunch:</strong> Sustaining midday fuel</li><li><strong>Dinner:</strong> Satisfying evening meal supporting recovery</li><li><strong>Snacks:</strong> Optional nutrient-dense options between meals</li></ul><p>Following the suggested serving sizes helps maintain consistent energy and supports your fitness goals.</p><h3 id="adjusting-for-your-goals">Adjusting for Your Goals</h3><p><strong>Weight Loss:</strong> Serving sizes are calibrated to create a modest calorie deficit while maintaining nutrition quality.</p><p><strong>Muscle Gain:</strong> Portions provide adequate protein and calories to support muscle growth and recovery.</p><p><strong>Maintenance:</strong> Serving sizes match energy expenditure for stable weight and performance.</p><p>Your meal plan automatically adjusts to your selected goal in Profile Settings.</p><h3 id="quality-over-quantity">Quality Over Quantity</h3><p>CENTR emphasizes nutrient-dense foods:</p><ul><li>Whole grains over refined carbohydrates</li><li>Lean proteins from various sources</li><li>Abundant colorful vegetables and fruits</li><li>Healthy fats from nuts, seeds, avocados, and fish</li><li>Minimal processed foods</li></ul><p>Serving sizes ensure you get maximum nutrition in appropriate portions.</p><h3 id="common-questions">Common Questions</h3><p><strong>Are serving sizes the same for everyone?</strong> Serving sizes are personalized based on your profile, goals, and activity level. Two people following CENTR may have slightly different portion recommendations.</p><p><strong>Should I weigh or measure everything?</strong> While exact measurements aren&apos;t required, following recipe portions helps ensure nutritional accuracy. If you&apos;re not seeing progress toward your goals, measuring portions can provide insight.</p><p><strong>What if I&apos;m still hungry after eating the recommended serving?</strong> First, ensure you&apos;re eating slowly and mindfully. If genuinely hungry, add extra vegetables or a small portion of protein. You can also adjust serving sizes upward if needed.</p><p><strong>Can I eat less than the recommended serving?</strong> While you can eat smaller portions, eating significantly less than recommended may not provide adequate nutrition to support your workouts and recovery.</p><h3 id="need-help">Need Help?</h3><p>If you have questions about serving sizes, nutritional needs, or portion adjustments, contact our support team at hello@centr.com</p>

Understanding serving sizes

Learn how to save and access your favorite CENTR recipes for easy meal planning.

<h3 id="quick-answer">Quick Answer</h3><p>Yes, all content can be saved by pressing the ribbon button. Tap the ribbon icon on any recipe to add it to your saved favorites. Access your saved recipes anytime for easy meal planning and swapping.</p><h3 id="saving-a-recipe">Saving a Recipe</h3><h4 id="on-ios-and-android-app">On iOS and Android App</h4><ol><li>Browse recipes in your meal plan or Explore section</li><li>Open a recipe you want to save</li><li>Look for the ribbon icon (save/favorite button)</li><li>Tap the ribbon to save the recipe</li><li>The recipe is added to your saved collection</li></ol><h4 id="on-web-centrcom">On Web (centr.com)</h4><ol><li>Navigate to any recipe</li><li>Find the ribbon icon</li><li>Click to save the recipe</li><li>Recipe is added to your favorites</li></ol><p>You can save as many recipes as you want - there&apos;s no limit to your favorites collection.</p><h3 id="accessing-saved-recipes">Accessing Saved Recipes</h3><p>Your saved recipes are accessible from your profile or favorites section:</p><ul><li>All saved content (workouts, recipes, meditations, articles) is organized in one place</li><li>Browse your saved recipes by category or meal type</li><li>Quickly find favorites without searching through the entire library</li><li>Use saved recipes for easy meal swapping</li></ul><h3 id="using-saved-recipes-for-meal-planning">Using Saved Recipes for Meal Planning</h3><p><strong>Easy Swapping:</strong> When you find a recipe in your weekly meal plan that you want to change:</p><ol><li>Tap the swap button on that recipe</li><li>Browse to your saved recipes</li><li>Select a favorite to replace the original meal</li><li>Your Shopping List updates automatically</li></ol><p><strong>Building a Rotation:</strong> Save 10-15 recipes you love to create a personal meal rotation. Swap your weekly meal plan recipes with favorites you know you enjoy.</p><h3 id="why-save-recipes">Why Save Recipes</h3><p>Building a collection of saved recipes helps you:</p><ul><li><strong>Save time:</strong> No need to search for recipes you&apos;ve made before</li><li><strong>Reduce decision fatigue:</strong> Quickly swap to tried-and-true favorites</li><li><strong>Streamline shopping:</strong> Familiar recipes mean you know what to buy</li><li><strong>Ensure variety:</strong> Keep a diverse collection to avoid meal monotony</li><li><strong>Accommodate preferences:</strong> Save family-friendly or meal prep-suitable recipes</li></ul><h3 id="organizing-your-saved-recipes">Organizing Your Saved Recipes</h3><p>While CENTR automatically saves all your favorites in one collection, you can mentally organize them by:</p><ul><li><strong>Meal type:</strong> Breakfast, lunch, dinner, snacks</li><li><strong>Prep time:</strong> Quick weeknight meals vs. weekend cooking projects</li><li><strong>Dietary type:</strong> Vegan favorites, high-protein options, etc.</li><li><strong>Season:</strong> Summer grilling recipes, winter comfort foods</li><li><strong>Purpose:</strong> Meal prep-friendly, family favorites, guest-worthy dishes</li></ul><h3 id="managing-saved-recipes">Managing Saved Recipes</h3><p><strong>Removing from Favorites:</strong> If you want to unsave a recipe:</p><ol><li>Open the saved recipe</li><li>Tap the ribbon icon again</li><li>The recipe is removed from your saved collection</li></ol><p>You can still find the recipe in Explore if you want to cook it again later.</p><h3 id="tips-for-building-your-collection">Tips for Building Your Collection</h3><ul><li><strong>Save as you go:</strong> Whenever you complete a recipe you loved, save it immediately</li><li><strong>Try before saving:</strong> Cook a recipe at least once before adding it to favorites</li><li><strong>Curate periodically:</strong> Review saved recipes quarterly and remove ones you no longer make</li><li><strong>Note variations:</strong> If you modify a recipe successfully, make mental notes for next time</li><li><strong>Balance your collection:</strong> Save a mix of quick meals, elaborate dishes, and different cuisines</li></ul><h3 id="saved-recipes-and-meal-swapping">Saved Recipes and Meal Swapping</h3><p>Your saved recipes integrate seamlessly with meal planning:</p><ol><li>Review your weekly meal plan</li><li>Identify recipes you want to swap</li><li>Tap the swap button</li><li>Select from your saved favorites</li><li>Shopping List updates with new ingredients</li></ol><p>This workflow makes weekly meal customization quick and easy.</p><h3 id="common-questions">Common Questions</h3><p><strong>Is there a limit to how many recipes I can save?</strong> No, you can save unlimited recipes to your favorites collection.</p><p><strong>Do saved recipes sync across devices?</strong> Yes, your saved recipes are tied to your account and accessible on all devices where you&apos;re logged in (phone, tablet, web).</p><p><strong>Can I share my saved recipes with others?</strong> While you can&apos;t share your entire saved collection, you can tell others the recipe name to find in Explore, or screenshot recipes to share.</p><p><strong>Will saved recipes disappear if removed from CENTR&apos;s library?</strong> Occasionally recipes are updated or replaced. If a saved recipe is removed from the library, it will no longer appear in your saved collection.</p><p><strong>Can I save recipes I haven&apos;t made yet?</strong> Absolutely. Save any recipe that looks interesting to try later. Your saved collection is your personal cookbook.</p><h3 id="need-help">Need Help?</h3><p>If you have trouble saving recipes or accessing your favorites, contact our support team at hello@centr.com</p>

Can I save favorite recipes?

Learn how to record completed recipes in your CENTR activity.

<h3 id="quick-answer">Quick Answer</h3><p>After completing a recipe, you can press the tick button to complete and record the recipe in your activity. This helps track what you&apos;ve made from your meal plan and builds a history of recipes you&apos;ve tried.</p><h3 id="recording-a-completed-recipe">Recording a Completed Recipe</h3><h4 id="on-ios-and-android-app">On iOS and Android App</h4><ol><li>After preparing a recipe from your meal plan</li><li>Open the recipe in the app</li><li>Look for the tick or complete button</li><li>Tap to mark the recipe as complete</li><li>The recipe is recorded in your activity</li></ol><h4 id="on-web-centrcom">On Web (centr.com)</h4><ol><li>Navigate to the recipe you&apos;ve made</li><li>Find the complete or tick option</li><li>Click to record the recipe</li><li>Recipe is logged in your activity history</li></ol><p>Completing recipes helps you track your nutrition consistency and see your progress over time.</p><h3 id="viewing-your-activity">Viewing Your Activity</h3><p>Your completed recipes appear in your Activity section:</p><ol><li>From the Home screen, find the Activity section</li><li>View all completed workouts, recipes, meditations, and articles</li><li>See your recipe history by date</li><li>Track how many meals you&apos;ve made from your plan</li></ol><p>The Activity section provides a complete record of your CENTR engagement across workouts, nutrition, and mindfulness.</p><h3 id="why-log-your-meals">Why Log Your Meals</h3><p>Recording completed recipes helps you:</p><ul><li><strong>Track consistency:</strong> See how often you&apos;re following your meal plan</li><li><strong>Build accountability:</strong> Visual record of your nutrition commitment</li><li><strong>Discover patterns:</strong> Notice which recipes you make most often</li><li><strong>Measure progress:</strong> See your nutrition habits alongside workout consistency</li><li><strong>Remember favorites:</strong> Recall recipes you enjoyed and might want to save</li></ul><h3 id="meal-logging-vs-detailed-tracking">Meal Logging vs. Detailed Tracking</h3><p><strong>What CENTR Logs:</strong> CENTR records which recipes you complete from your meal plan. This provides a simple record of meal preparation and plan adherence.</p><p><strong>What CENTR Doesn&apos;t Log:</strong> CENTR does not track detailed calorie or macro intake throughout the day, custom food entries, or create detailed nutrition dashboards.</p><p>For simple meal tracking (recording which planned meals you made), use the tick button. For detailed nutrition tracking with custom foods and macro counting, CENTR focuses on providing nutritionally balanced meal plans rather than detailed logging.</p><h3 id="building-a-meal-routine">Building a Meal Routine</h3><p>Using the complete button regularly helps establish routine:</p><ul><li>Mark breakfast recipes as complete each morning</li><li>Log lunch after midday meals</li><li>Record dinner recipes in the evening</li><li>Track snacks you prepare from the meal plan</li></ul><p>This creates a visual record of your nutrition consistency similar to how you track workouts.</p><h3 id="tips-for-consistent-logging">Tips for Consistent Logging</h3><ul><li><strong>Log immediately:</strong> Mark recipes complete right after cooking for accuracy</li><li><strong>Don&apos;t stress perfection:</strong> If you modify a recipe or don&apos;t follow the plan perfectly, that&apos;s fine</li><li><strong>Use as motivation:</strong> Seeing your completed recipe history can encourage continued meal planning</li><li><strong>Combine with planning:</strong> Review your activity weekly to see which recipes you make most often</li></ul><h3 id="common-questions">Common Questions</h3><p><strong>Do I have to log every meal?</strong> No, logging is optional. Use it if tracking completed recipes helps you stay consistent with meal planning.</p><p><strong>What if I only made part of a recipe?</strong> You can still mark it complete if you prepared the recipe, even if portion sizes differed or you made modifications.</p><p><strong>Can I log meals I ate but didn&apos;t cook?</strong> The tick button is designed for recipes from your CENTR meal plan. It tracks plan adherence rather than all food consumed.</p><p><strong>Does logging affect my meal plan?</strong> No, logging recipes doesn&apos;t change your weekly meal plan recommendations. It&apos;s purely for tracking purposes.</p><p><strong>Can I see nutrition totals for logged meals?</strong> CENTR shows which recipes you completed but doesn&apos;t aggregate daily or weekly nutrition totals. Each recipe displays its own nutritional information.</p><h3 id="activity-beyond-meals">Activity Beyond Meals</h3><p>Your Activity section tracks all CENTR engagement:</p><ul><li>Workouts completed</li><li>Recipes made</li><li>Meditations and mindfulness sessions</li><li>Articles read</li></ul><p>This holistic view shows your complete wellness journey across movement, nutrition, and mental health.</p><h3 id="need-help">Need Help?</h3><p>If you have questions about logging recipes or viewing your activity, contact our support team at hello@centr.com</p>

How do I log my meals?

Join CENTR

Shop CENTR

Shop INSPIRE

Shop HYROX

Warranty Registration

Centr

Plan meals, set dietary preferences, and use the meal planner to fuel your fitness goals.

Nutrition & Meals