Strongr Fastr
The Strongr Fastr tool is a customizable macro meal planner/generator that automatically generates personalized meal plans based on protein, carb, and fat goals...
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What is Strongr Fastr?
Strongr Fastr's Macro Meal Planner is an AI-powered tool that automatically generates customizable macro meal plans tailored to your specific protein, carb, and fat goals in seconds. By filling in your profile with your macronutrient targets and clicking 'Generate Plan,' the planner creates a diet built from recipes and meals that fit your nutritional goals. The tool calculates macros automatically by default but allows users to set specific macro goals on the advanced tab for more customized diet planning.
Key features include automatic macro calculation (recommending 0.8-1g protein per pound of bodyweight), support for multiple diet types (keto, paleo, vegetarian, vegan, low carb), allergen exclusion options (gluten, peanuts, shellfish, dairy, lactose, eggs, soy, fish), weekday-specific nutrition settings for carb or calorie cycling, the ability to swap in favorite or custom recipes, pin and regenerate functionality to fill gaps with random meals meeting your targets, off-plan meal logging for restaurant visits, automatic portion size adjustment to meet goals, family meal planning by adding people to update recipes and grocery lists, and grocery list generation with small, money-saving lists. The planner uses a database of thousands of simple, realistic meals and recipes.
This tool is ideal for individuals looking to lose weight, gain weight, build muscle, or tone up while hitting their macro goals. It suits fitness enthusiasts who want to retain muscle mass while losing fat, people following low-carb or keto diets, those with food allergies or dietary restrictions, individuals who want flexibility to include occasional cravings like Twinkies, and anyone seeking to gain a deeper understanding of what they're eating and the roles macros play in their body. The tool also works for fitness professionals who want meal planning software for their clients.
Strongr Fastr pricing
Pricing model: Freemium
Strongr Fastr offers a Free Plan with workout builder and 1-day meal plans that is free of charge, though it has limited functionality with restricted access to saved plans and print/export features. The Macro Meal Planner (nutrition only) costs $9/month or $20/month for customizable meal planner with full access including advanced meal customization, grocery lists, and daily tracking. The Full Access Plan is $15/month or $25/month including both workout generator and meal planner with complete fitness programming and nutrition planning. A 3-month Pro Plan costs $52.99 every 3 months ($17.66/month), and an Annual Pro Plan costs $79.99 USD per year ($6.67/month). The meal planning functionality includes a free trial. For fitness professionals, extra clients are charged at $4-5 each beyond the 5 included clients.
Strongr Fastr pros
- Automatically generates meal plans in seconds based on your macros
- Calculates optimal protein targets (0.8-1g per pound of bodyweight) automatically
- Supports keto, paleo, vegetarian, vegan, and low carb diet types
- Allows exclusion of multiple allergens including gluten, peanuts, shellfish, dairy, lactose, eggs, soy, fish
- Enables carb cycling with weekday-specific nutrition settings
- Offers thousands of simple, realistic meals and recipes in database
- Generates small grocery lists that save money
- Lets you swap in favorite recipes from database or create custom recipes
- Pin and regenerate feature fills gaps with random meals meeting your targets
- Off-plan meal logging shows macros to shoot for for restaurant meals
- Automatic portion size adjustment to meet your nutrition goals
- Family meal planning adds portions for family members eating together
- Lock meals in place to repeat them every week automatically
- Works on iOS, Android, and web platforms
- Includes free plan with workout builder and 1-day meal plans
- Provides macro analytics to track body changes over time
- Flexible approach allows occasional indulgences without guilt
- No thinking or calculation needed - tells you exactly what to eat
Strongr Fastr cons
- Full meal planning functionality requires paid premium upgrade
- Some features may not be available depending on coach configuration
- Very restrictive settings (e.g. keto plus dairy allergy) may cause algorithm to fail finding enough meals
- Changing portion sizes may throw meal plan off nutrition goals
- Free plan has restricted access to saved plans and print/export features
- Custom recipes may require coach approval to use in future meal plans if you have one
- Algorithm can struggle with extremely high protein vegan diet combinations
- May show error that targets are not being hit with restrictive settings
Frequently asked questions about Strongr Fastr
What is macro meal planning?
Macros, short for macronutrients, are the 3 main building blocks of food: protein, carbohydrates, and fat. If you know how many grams of each macro are in what you're eating, you can calculate how many calories are in your meal. There are 4 calories per gram of protein and carbohydrates, and 9 calories per gram of fat. Each macro plays a part in the functioning of your body and all are important for vitamin absorption, hormone production, and more.
How much protein should I get in my macro meal plan?
As a general rule-of-thumb, your macro meal plan should have at least 0.8-1g of protein per pound of bodyweight, whether you want to lose weight, build muscle, or tone up. This amount of protein is critical for building and retaining muscle mass. Without enough protein, you'll either put on excess fat if gaining muscle or lose muscle mass if losing weight.
Can I follow a keto diet with this planner?
Yes. Many people prefer a low-carb keto macro meal plan and this works perfectly well if your macro plan has enough protein and the correct amount of calories for your weight loss/muscle gain goal. Just set your diet type to keto in the macro meal planner settings, or go to the advanced tab and set a specific carb goal.
How do I set up carb cycling on Strongr Fastr?
To set up weekday-specific nutrition for carb cycling, open the app and go to Menu → Settings. In the Nutrition section, tap Set Up Weekday-Specific Nutrition. From there, you can assign different calorie and macro targets to individual days of the week, allowing you to customize calories, carbs, or any macro based on your schedule or training demands. The meal plans will automatically match your updated carb targets.
What can I eat if I want to include Twinkies or indulge cravings?
The short answer is basically anything you want. You could follow a macro meal plan of nothing but Twinkies and protein supplements and as long as the macros and calories were right, you'd see good results. For general health, try to get most food from nutrient-dense whole foods, but feel free to include a Twinkie or two. You'll be more likely to stick to your macro plan long term if you're flexible and indulge cravings from time to time instead of feeling totally deprived.
How do I add off-plan meals for restaurant visits?
Go to the Meal Plan tab and click the Off-Plan button. Select the days you want to replace with an off-plan meal and click Confirm. You can click the lock to lock it in place so the meal will automatically be off-plan every week. The app won't recommend a meal that day but will tell you the recommended calorie/macro amounts to shoot for by looking at the meal details.
Can I create and use my own custom recipes?
Yes. To create custom recipes, go to Menu > Recipe Browser > My Recipes > New Recipe. Fill out the form and click Add Ingredients to add ingredients by searching and selecting amounts. When done, click back to return to the recipe editor, review the ingredient list, click Next, enter remaining details, and click Confirm to save. Once swapped into your meal plan, portion sizes automatically adjust to meet your nutrition goals.
How do I pin and regenerate my meal plan?
Go to the Meal Plan tab and click the Pin & Regenerate button. Pin the meals you want to keep by clicking the pin button and turning it green. All unpinned meals will be replaced by other meals that meet your targets. Click Regenerate. You can repeat this process as often as needed until you're happy with the setup. This is great for filling gaps with random meals that meet your goals.
Can I add family members to my meal plan?
Yes. Go to the Meal Plan Tab and click the Add People button. Add in each person's details, make sure each person you want to add is selected, and click Next: Pick Meals. Select the meals you want to add the person to, or click Add to all for all meals. Click Confirm. Your recipes and grocery list will update to include their portions.
What happens if my meal plan doesn't meet my calorie/macro targets?
You'll see a red error alert. The fastest solution is to use pin and regenerate functionality, which replaces unpinned meals with others that meet your targets. You can also try swapping meals or randomizing side dishes. If you still can't make it fit, your settings may be so restrictive that the algorithm can't find enough meals. This happens with very restrictive settings like keto plus dairy allergy or very high protein vegan diets. Try adding your own recipes that hit targets well and regenerate around them.