01
Plan
A weekly meal plan from your own recipes, with nutrition, cost and a score.
A training week of saved workouts at their times.
NutritionPlan it. Eat it. Measure it.
Two sides.
One coach.
Plan your meals and your training in one app — then see, week by week, whether it's actually working.
See how it works ↓
FitnessTrain it. Log it. Beat it.
How it works
Build the plan once. Then let it work.
The same four steps on both sides: plan it, follow it, measure what happens, and adjust when it's not working — not before.
02
Follow
Did you eat it? One tap per planned meal. No food diary.
Log your sets with last time's numbers as hints and a rest timer.
03
Measure
Weight, tape and body fat as a smoothed trend, not daily noise.
Records and a calendar, with every personal best celebrated.
04
Adjust
A weekly check-in tells you whether you're on pace.
Stalled lifts get help: a lighter day, a new rep range, a variation. Pro
Features
Flip the switch.
The app has two sides, and you switch between them with one tap. Try it here: the same switch, the same colours.
Build the plan once.
Your own recipes, a Monday-to-Sunday plan and a gentle nudge to say what you ate. The app does the maths.
Recipes that score themselves
Every recipe gets its nutrition, cost per serving and a meal score against your targets — so you know which ones earn a place in your week.
A week you repeat
Plan Monday to Sunday once. Each day shows its calories, macros and cost; the weekly overview shows whether the week hits your targets.
Did you eat it? One tap.
No food diary. The app asks about the meals you planned — eaten, something else, or skipped — and that's how well you followed the plan.
Shopping list, and what to make
The list comes from the meals ahead: today, a few days or a week, with what it costs. At the stove, "What to make" lists every ingredient for that meal.
Is your diet working?
Weight, waist, arms — whatever you measure — as a trend against your goal, with how well you followed the plan right next to it.
The weekly check-in Coach: Pro · coming soon
Every week: weigh in and see whether you're on pace. With Pro, the coach suggests one change to your calories — or walking more instead — and later tells you whether it worked.
Improve any recipe Pro · coming soon
Better amounts for your targets, worked out by the app — and AI ideas that keep the dish itself. Every idea is recalculated before you see it.
Train it. Log it. Beat it.
Your workout week, quick logging at the gym and every record kept — the same app, in blue and orange.
Train: today at a glance
Today's planned workouts, the one in progress and anything extra. Start one, tick it off, or pick one of your saved workouts.
Logging made for the gym
Only the exercise you're on is open. Last time's numbers are hints, one tap logs a set, and the rest timer alerts you even with the screen off. Plate and warm-up helpers included. Weight suggestions: Pro
Every record, celebrated
Heaviest set, estimated 1-rep max, best for every rep count — each set is checked against your history, with a trophy the moment you beat it.
How training is going
Fitness home shows this week against your plan, your steps, the muscles you trained and how this week compares with the last.
A calendar of your training
Which days you trained and what, filtered by muscle group, with your streak and your latest records underneath.
Plans and rotations Pro · coming soon
A week of workouts at their times is free. With Pro: several plans — a holiday plan, a deload week — and rotations like Push → Pull → Legs that take turns.
Analysis and goals Pro · coming soon
Volume, sets and minutes against the week before, hard sets per muscle, and goals like "100 kg × 5" with a forecast of when you'll get there.
Where the two sides meet
One check-in reads both.
Most apps count calories or lifts. Here the weekly check-in sees what you ate and how you trained — so it never blames your diet for a week you skipped the gym.
From Nutrition
Your weight trend
Smoothed, so one heavy morning doesn't count. Pace against your goal.
Meals you followed
Off plan? The coach says so first, before it touches your targets.
Calories that adjust
One change at a time, with a tap — or walk it off instead.
Pro · coming soon
The weekly check-in
From Fitness
Training you did
Your planned exercise counts towards following the plan.
Strength next to weight
Losing weight while keeping your lifts — or a warning when a cut costs too much.
Pro · coming soonProtein for hard weeks
When training gets heavy and protein falls short, it tells you.
Pro · coming soonPrivacy first
Your notes stay yours.
There's nothing to sign up for. What you eat, weigh and lift stays on your phone.
No account
Open the app and start. No email, no password, no profile on a server.
On your phone
Meals, body data, workouts, steps and photos are stored on your phone only.
No ads, no tracking
No analytics, no ad networks, nothing sold. Ever.
Backups you control
Save a backup file wherever you like and restore it on a new phone.
Use cases
See it in a real week.
Four ways people use it, step by step, with the screens you'll see.
Both sides
The cut
Lose fat without losing strength: plan, follow, check in every week.
Read the story →
Fitness
A gym rotation
Push, pull, legs in turn — logged fast, with every record kept.
Read the story →
Nutrition
Cooking for the family
Your portions count; the shopping list covers everyone.
Read the story →
Fitness
Chasing a number
80 kg × 8 on the bench by November — and a forecast of when.
Read the story →Free and Pro
The notebook is free.
Planning, following and measuring — on both sides — are free. Pro, coming later, adds the coach and the smart tools.
Free
Everything you need to plan, follow and measure.
- Recipes and ingredients, with barcode scanning and food search
- A weekly meal plan, shopping list and "What to make"
- "Did you eat it?" check-ins and meal reminders
- Weight, measurements, body fat and your progress
- The weekly check-in: on pace or not
- Workout logging with timers, rest alerts and focus mode
- A workout plan, history, calendar and records
- Steps from Health Connect (Android) and backups
Pro Coming soon
The coach and the smart tools, on top of everything free.
- The coach: weekly calorie and protein changes — or steps instead
- Past check-ins: did you follow it, and did it work?
- Weight and rep suggestions for every set, and help with stalled lifts
- Balance a day or a meal, and improve any recipe
- AI helpers: recipe ideas, describe what you ate, explain my week
- More than one plan, and workout rotations
- Analysis, exercise goals, and lean and fat mass
Questions
Good to know
Do I have to log everything I eat?
No. You plan your meals once; the app asks whether you ate them. Ate something else? Say so — that's it. It's a plan you follow, not a food diary.
Is it for Android or iPhone?
Both — it's coming soon to Google Play and the App Store. Steps come from Health Connect, so they're Android only for now.
Where is my data stored?
On your phone only. There's no account. A few features send something when you use them — like looking up a barcode — and the privacy policy lists exactly what.
Can I use pounds and my own currency?
Yes: weight, length and currency are your choice, and every number in the app follows them.
What does Pro cost?
Pro isn't available yet. When it is, its price will be shown in the app. Everything listed as free stays free.
Get the app
Coming soon to your phone.
Muscle & Meal Notes is on its way to Google Play and the App Store. Questions in the meantime? appsneowega@gmail.com
Coming soonGoogle Play
Coming soonApp Store