Weekly meal plan PDF
All seven days with training, targets, meals and recovery notes.
Local files
Exports
Downloads generated locally
Week window
Review previous, execute current, plan next
Shopping list PDF
Categorized ingredient totals from the saved weekly meal plan.
Shopping list CSV
Category, ingredient, quantity and unit columns.
Shopping list text
Plain text for quick notes or messaging.
Daily nutrition cards PDF
Card format with day, training, macros, meals and recovery notes.
Daily targets and metrics CSV
Training classification, macros, weight, sleep, knee, HR and HRV.
Example export command
The README includes a local script that writes sample files into the workspace exports/ folder for quick inspection.
npm run export:examples