Health plans with Ava: how planning works, from your rules to the shop

Ava’s Health room plans training, meals, or both, around rules you set once. This guide walks through the whole thing: setting your rules, the three ways to start a plan, checking it before it is saved, living with it day to day, and taking the shopping list to the shop.

1. Your rules come first

Open the Health room and go to Profile. It has two sections, and the difference between them matters.

• Never: your allergies, your diet, your injuries and the kit you have. These are guarantees. Every plan Ava builds, the plan wizard, the recipe and exercise library and For you all keep to them, and anything that breaks one is never offered.
• Prefer: foods you like, foods you would rather not, and favourite cuisines. These steer: what you like comes first and what you dislike comes last, but nothing is hidden because of them.

Underneath, About you holds your goal, how you train, your kitchen and your schedule. Ava uses these to shape a plan: how many days you train, how long you have to cook, how many people you cook for.

What each diet means, and what Ava checks

2. Three ways to start a plan

In the Plans tab, press New plan. The wizard takes you through five steps: What, Your rules, How long, Build and Check. First you pick what kind of plan it is (Fitness, Meal or Combined), then how you want to start:

• Build it myself: lay it out day by day from the library. Anything that breaks one of your rules is refused with the reason, and an exercise to take care with is marked, with an easier version offered.
• Ask Ava: she builds it around your rules and goals. She asks a few questions first, such as what you feel like this week and how much time you have, so the plan is made together rather than handed to you. She builds days that go together, so the meals suit the training on that day.
• Start from a ready-made plan: built and tested programmes you can use whole or take single exercises from. Once your rules are set, each one says whether it fits you or needs a swap.

In the wizard, plans run for 1, 3 or 7 days. Short plans get finished; when one ends, repeat it and step it up from what you actually did.

3. Check it before it is saved

When Ava builds a plan, nothing is kept until you have looked at it. The preview shows every day: the session, each meal with its picture, calories and protein, and the totals for the day.

• Happy with it: save it, and it starts on the date you chose.
• Not quite: press Change something and say what you want in your own words, for example “swap Wednesday’s dinner for something vegetarian, and make Friday a rest day”. Ava changes it and shows you the plan again.
• Not for you: Don’t save, and nothing is kept.

4. Living with a plan

• The command centre’s Health tab shows Today and This week at a glance, and the calendar in the sidebar marks the days with training and meals.
• For you, at the top of that tab, starts with today’s session and tonight’s dinner. Make this opens the recipe; Open takes you to the session.
• Underneath, Goes with today offers three suggestions that fit your rules: more of today’s kind of training, a lunch or a snack, and a swap for tonight’s dinner.

Nothing changes your plan without a look first. Swap it in shows tonight’s dinner beside its replacement, with the rest of the day’s meals. Add to today shows the day with the new item in place; for an exercise you can add it at the end or replace one, and a replacement keeps that exercise’s sets and reps. Only Save to my plan changes anything.

With no plan running, For you still shows a few picks each day that fit your rules, each with a short line saying why, such as “High protein · 40 min · no nuts”.

5. The shopping list

The Shopping tab turns your plans into one list, sorted by aisle and scaled to the number of people you cook for. Choose one plan or all of them, and tick things off as you go.

• Always have it: tap this on anything you keep in the cupboard, like salt or olive oil, and it is never put on a list again. Your cupboard list follows you between the extension and the IDE.
• Send to phone: scan the QR code and the list opens on your phone, with tick boxes. It stays there at avasupernova.com/list, works with no signal in the shop, and can be added to your home screen.
• Send to WhatsApp, or Copy as text, if you would rather send it to yourself or whoever does the shop.

6. What stays on your computer

• Your profile, your plans, your training log and your shopping list are files on your own computer. There is no account and no cloud copy.
• Checking recipes and exercises against your rules happens on your computer. Only the names of the recipes and exercises go to our server, to look up their labels.
• One exception, so you know: when Ava fills a plan’s days from the library, your profile is sent to our server to pick recipes and exercises that fit. It is used for that request and not stored, and the AI model that writes the days only ever sees the list of suitable items, never your allergies, diet or injuries.

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