Do you struggle to plan home cooked meals that fit your lifestyle and goals? 

MyFitnessPal’s new Meal Planner can help reduce mealtime stress—plus, maybe even help you save some time and money, too. 

What’s New: Introducing Meal Planner!

Meal Planner is the latest feature from MyFitnessPal, designed to simplify healthy eating by delivering customized, balanced meal plans that make hitting your calorie and macro goals easy and delicious—on any budget.

Available through our new Premium+ subscription tier, Meal Planner is your personal chef and grocery delivery service*, all rolled into one.

Why It Matters: Meal Planning for Real Life

We recognize the realities of modern life, where eating to fuel your body and achieve your health goals can feel like a major challenge. 

Meal Planner is meal planning for real life. It takes into account your:

• Budget constraints
• Calorie and macro goals
• Weight loss/gain objectives
• Food preferences and allergies
• Cuisine preferences
• Schedule (because not everyone has a lot of time to cook!)
• Preferred dietary approach (e.g.,Mediterranean, vegetarian, whole-food focus, etc.)
• Family size and leftover preferences

With Meal Planner, you can save time, reduce stress, and stay on track with your health goals—all while enjoying delicious, varied meals.

Oh, and there are some health benefits to meal planning and cooking at home, too… 

Health Benefits of Meal Planning and Home Cooking

Meal planning and home cooking have been shown to offer numerous benefits for your health, wallet, and overall well-being. According to recent studies:

1. Improved Diet Quality: A large population-based cohort study found that people who cook at home more frequently are associated with a better diet, and tend to consume more fruits, vegetables, and whole grains, while also increasing their fiber intake. (1)
2. Weight Management: The same study showed that more frequent home cooking is associated with lower body fat and reduced risk of obesity. (1)
3. Cost Savings: A recent study showed that home cooking was linked with reduced food expenses overall, especially compared to those that frequently eat out. (2)
4. Better Portion Control: When you prepare meals at home, you have more control over ingredients and portion sizes, making it easier to manage calorie intake. (1)
5. Enhanced Family Relationships: Sharing home-cooked meals can be a good way to help improve family dynamics, reduce stress, and even boost academic performance in children. (3)

For more detailed information on the benefits of home cooking, check out our comprehensive guide.

How to Use Meal Planner

It’s super easy. Start a Premium+ trial (if eligible) and the app will guide you through the steps. These include: 

1. Choosing your preferred dietary approach from 10 options, including Vegan, Mediterranean, and more.
2. Setting your preferences for meal recommendations, including time to cook and readiness for change.
3. Sharing information on allergies, restrictions, and food/cuisine preferences.
4. Viewing your personalized meal plan, complete with recipes and nutritional information.
5. Editing meals as needed, adjusting portions or swapping dishes.
6. Building your “pantry” to exclude items you already have from your grocery list.
7. Generating your grocery list automatically.

And, of course, logging meals directly to your MyFitnessPal diary with a few simple taps!

Please note: duration and availability may vary based on your account status, and are subject to the terms and conditions of such offer. In some instances, unless you cancel before the end of the free trial period, your access to the Premium services will automatically continue, and you will be billed the applicable fees for that Premium service using the payment method you provided.

Pro Tips for Maximizing Meal Planner

Here are some tips from our team to get the most out of your Premium+ Meal Planner experience:  

• Use the budget feature to control your grocery spending without sacrificing nutrition.
• Experiment with new cuisines and recipes to keep your meals exciting.
• Take advantage of the leftover option to save time and reduce food waste.
• Share your meal plans with family members for better coordination.
• Rate recipes to improve future recommendations!

What MyFitnessPal Members Are Saying

“The meal planner feature has been helpful! I love that I don’t have to think about what I’m going to fix for dinner. It’s not only convenient but also helps me reach my weight loss goals without much effort.” – Jodi N.

“I absolutely love the meal planner idea. I [used to use] AI chat to suggest meals, but there are no pictures, recipes, or nutritional breakdown. MyFitnessPal Meal Planner was a fabulous visual experience and easy to use.” – Sharon M.

“[We are] definitely saving a lot! Our food budget is nearly half of what we used to spend… We’ve especially enjoyed the Pork & Green Bean Stir Fry, Wedge Salad, Mexican Lime Salad, Sesame Shrimp, and Spinach Stir Fry… [And] it aligns completely with our dietary goals!” – Marilyn B.

FAQ

Ready to take the guesswork out of healthy eating? Upgrade to Premium+ today and let Meal Planner do (most of) the work. 

*Grocery delivery integrations are available only in certain countries

The post What to Know About Meal Planner, the Newest MyFitnessPal Feature appeared first on MyFitnessPal Blog.

Reaching your health and nutrition goals looks different for everyone. That’s why MyFitnessPal now offers three membership options to help you get there in a way that works best for you. 

Whether you’re tracking your meals for the first time, fine-tuning your macros, or looking for a smarter way to plan and prep meals, there’s a plan designed for your needs.

With Free, Premium, and the new Premium+ options, you can choose the level of support that fits your lifestyle. We’ll walk you through each option so you can find your best fit.

Or, if you’re ready to jump in, you can try Premium+ free today! 

MyFitnessPal Membership Tiers at a Glance

Not sure which plan is right for you? Here’s a quick breakdown of what each MyFitnessPal membership offers. 

Whether you’re looking for essential tracking tools, lightning-fast logging, advanced nutrition insights, or a guided meal-planning experience, this chart will help you compare your options at a glance.

Pro tip: Upgrade to Premium+ for just $1.67 more per month than the Premium plan to unlock even more features. Premium+ includes Meal Planner, which provides you with all the tools you need to plan and prep tasty, goal-friendly meals on a budget, week after week.

Your Guide to MyFitnessPal Memberships

Each MyFitnessPal membership is designed to support different health and nutrition needs. 

Whether you want to keep things simple with basic tracking, unlock deeper insights and faster logging with Premium, or take the guesswork out of meal planning with Premium+, here’s a closer look at what each plan offers.

Free

Best for: Casual users and beginners 

Key features:

• Basic food and fitness tracking
• Goal and progress tracking
• App and device syncing
• Nutrition insights

Why choose this plan?

If you want to dip a toe into tracking what you eat and how you move—without any cost—the Free plan is a good way to get started on your health journey, though more advanced tools and recommendations are available via the Premium and Premium+ memberships. 

Premium

Best for: Regular users who want faster logging, deeper insights, and more goal customization options

Key features:

• Faster logging with barcode scanner and voice logging
• Ad-free logging experience
• Log entire meals at once with meal scan and voice logging
• Custom calorie and macro goals
• Intermittent fasting tracking
• Priority customer support

Why choose this plan?

Premium is designed for those who want to make their nutrition and fitness tracking quicker and easier. With custom goals, advanced logging tools, and an ad-free experience, it provides even more control and convenience.

Premium+ 

Best for: Meal planners, busy people, and beginners looking for next-level guided nutrition support and recommendations to reach their goals. Premium+ gets you everything in Premium as well as Meal Planner! 

Key features:

• Personalized weekly meal plans
• Diet preference customization (MyFitnessPal supports balanced, pescatarian, flexitarian, vegetarian, low carb, keto, mediterranean, whole-food focus, paleo, and vegan diets.)
• Automated grocery lists
• Grocery delivery (Available only in certain countries)
• Cost and time customizations for meals 

Why choose this plan?

If you want even more guidance and support to reach your goals. Premium+ is perfect for anyone just starting out on a health journey who wants to know what to eat and how to make big progress with small, doable steps.

With meal planning tools, grocery lists, and guided nutrition support, it’s perfect for those looking to streamline their daily meals and stay on track with their goals.

How to Choose the Right MyFitnessPal Membership

Not sure which plan is right for you? Here’s a quick guide to help you decide:

• If you’re on a tight budget or already know what you’re doing and just want to double-check your calories or macros without extra guidance → The Free plan has all the basics to help you build healthy habits.
• If you want to make food tracking easier, set up custom nutrition goals, and unlock an ad-free logging experience → Premium gives you more control over your progress.
• If you want a stress-free way to plan meals, customize grocery lists, save time, cut food waste, and get more varieties in your meals and recipes → Premium+ is your best bet for guided nutrition support.

Still undecided? Try Premium+ and see how it fits your lifestyle! 

MyFitnessPal Membership FAQs

Whether you’re just getting started on your health journey or ready to take it to the next level, there’s a MyFitnessPal membership for you. Take the next step today and give Free, Premium, or Premium+ a try!

The post Premium+ Is Here! Find Out Which MyFitnessPal Membership Is Right For You appeared first on MyFitnessPal Blog.

Between fad diets and the recent protein craze, carbohydrates are seen by some as macronutrient non grata. The thing is, carbs are actually one of the most important nutrients for providing your body with energy and nutrition (1).

As the body’s primary source of fuel, carbs power up your brain for work and your body for every workout (1). 

Though they’re not the dietary evil they’ve been made out to be, carbs are also not created equal. Choosing wisely can make a big difference in supporting your health goals (1, 3). 

In this guide, we’ll break down what carbs are, how they work in the body, and how to choose the healthiest sources to keep you feeling your best.

What Are Carbohydrates?

Carbohydrate is an umbrella term that refers to many different foods, including those with sugars, starches, and fiber. Carbohydrates are a type of macronutrient, and they play a crucial role in providing energy for your body (1). 

When you eat carbohydrates, they break down in your bloodstream into glucose. Glucose powers everything from our muscles to our brain, making it especially important for anyone focused on staying active, sharp, and energized throughout the day to consume carbohydrates (1).

Carbohydrates come in two main forms: simple and complex carbs (1). These terms refer to their chemical structure, but it’s not necessarily an indication of how healthy a food is (1).

Simple carbs include:

• Sugars in milk (1)
• Sugars in fruit (1)
• Processed foods with added sugar (1)

Note that milk and fruit are packaged with other nutritious substances, such as protein and calcium in milk and fiber in fruit.

Complex carbs include:

• Whole grains, such as oats and quinoa (1)
• Pulses, such as chickpeas, lentils, and edamame (1)
• Vegetables (1)

Choosing the right types of carbs, like whole grains and fiber-rich fruits and vegetables, can help you maintain stable energy levels and support long-term health. So, while carbs sometimes get a bad rap, they’re an essential part of a balanced diet and a key to feeling and performing at your best (1).

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The Role of Carbohydrates in the Body

Carbohydrates are essential for several biological functions (1).

“Carbs are absolutely necessary to feel your best and achieve good health,” says Daisy Mercer, a registered dietitian with MyFitnessPal. “We need carbs to think our best and for many other bodily functions to work optimally,” adds Mercer (1).

When you eat carbs, they break down into glucose, which fuels all of your cells and is especially important for high-energy organs like the brain and muscles (1). 

Carbs support:

• Bain function. Our brains rely heavily on glucose to maintain focus, support memory, and manage complex tasks (4).
• An active lifestyle. They replenish glycogen stores in muscles, helping improve endurance, strength, and overall performance (4).
• Gut health. Certain fibers act as prebiotics, feeding the beneficial bacteria in the gut, which can reduce inflammation, improve nutrient absorption, and support immune health (1, 5).

Recommended Daily Intake of Carbohydrates

General guidelines for daily carbohydrate intake can vary based on factors like age, sex, and activity level. That said, for most adults, carbohydrates should make up about 45-65% of daily calories, according to the Dietary Guidelines for Americans (1).

This translates to somewhere between 130 grams and 390 grams of carbohydrates per day for the average adult (7). But keep in mind that children, larger adults, and anyone who is very physically active often need more carbs (7).

Here’s a quick look at how carbohydrate amounts stack up for everyday folks of different ages and calorie levels. (7)

When you register with MyFitnessPal, the app will provide a macro ratio for you, including carbohydrates. 

Healthy Sources of Carbohydrates

Choosing healthy carbohydrates is helpful because these carbs provide much more than just energy (1). You can get energy from a sugary donut, but nutrient-dense carbs, like whole grains, fruits, vegetables, and pulses, come packed with essential vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds, all of which support your health and help you feel your best (1).

On the other hand, refined carbs, like white bread, bagels, desserts, and sugary cereals are often stripped of nutrients and fiber (1). Be mindful of how often you consume these refined carbs compared to more nutritious carbohydrates and other nutrient-rich foods (3).

MyFitnessPal’s Head of Nutrition Melissa Jaeger, RD, LD says to focus on fiber-rich carbohydrates for a nutrient-dense energy source that will help keep you full longer and provide longer-lasting energy (3). 

Here are some examples of healthy carbohydrates:

Whole grains

Whole grains have all three parts of the grain kernel—the bran, germ, and endosperm (6). Each part of the grain brings its own unique nutritional benefits (9). 

For instance, the bran is the outer layer and contains fiber, B vitamins, iron, and antioxidants. The germ is the nutrient-rich core, packed with vitamins like B and E, minerals like magnesium and zinc, and healthy fats. Finally, the endosperm contains complex carbohydrates and protein, so whole grains digest more slowly than refined grains, producing gradual, steady energy (9).

The fiber and small amounts of protein in whole grains also help keep you feeling fuller longer, which can help with reaching a healthy weight (9).

Examples of whole grains include brown rice, quinoa, whole wheat, oats and barley (6).

Fruits 

Some people think they should cut down on fruit because of its higher carb count, but most people could actually benefit from eating more of it. 

While the natural sugar in fruit is considered a simple carbohydrate, fruit is absolutely part of a healthy diet (6). The natural sugars in fruits are wrapped in a package with water and fiber, making them a hydrating and filling healthy carbohydrate option (1, 6).

Plus, fruits are packed with vitamins, minerals, and antioxidants that help combat inflammation and protect cells from damage (1, 6). Including a variety of fruits in your diet is a delicious way to get nutrients that are often lacking in more processed carbohydrate sources (1, 6, 7).

Vegetables

Vegetables are the cornerstone of a healthy eating plan (7). They’re generally low in calories and packed with vitamins, minerals, fiber, and antioxidants (7).  

Vegetables fall into two categories: starchy and non-starchy vegetables, and they each have a place on your plate (7). Starchy vegetables like sweet potatoes and winter squash contain more carbohydrates than non-starchy veggies. Like other healthy carbohydrates, they’re rich in nutrients you need (10).

Non-starchy vegetables like leafy greens, broccoli, bell peppers, and zucchini are low in carbs and calories but high in fiber, water, and essential nutrients (10). These vegetables are particularly beneficial for weight management and blood sugar control, because they’re low in calories but high in fiber (10).

Milk and yogurt

Milk and yogurt contain lactose, a natural, simple sugar (10). But don’t let that alarm you! Both milk and yogurt contain high-quality protein and are rich in calcium and potassium, which support bone health, muscle function, and heart health (11).  

Yogurt often contains probiotics—beneficial bacteria that promote gut health and aid digestion (11).  For the healthiest options, choose unsweetened versions to minimize added sugars and less healthy carbohydrates, and select nonfat or low-fat options to minimize saturated fat in your diet (11). 

Pulses

Pulses are the umbrella category that includes beans, lentils, chickpeas, and peas (7, 12). These superstar foods provide a unique combination of complex carbohydrates and plant-based protein, which helps keep you full and energized. The fiber in pulses slows down digestion, stabilizing blood sugar levels and preventing energy crashes (12).

One analysis involving 65 studies found that eating pulses resulted in better post-meal blood sugar and better long-term blood sugar control among people with and without type 2 diabetes (12).

If you’re not familiar with these foods, give them a try! They’re quite easy to incorporate into soups, chili, curries, and dips. 

About the Experts

Samantha Cassetty, MS, RD, is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.

Daisy Mercer, RD, is a Food Data Curator at MyFitnessPal. She graduated with her bachelors of Food Science and Dietetics from Colorado State University and completed her dietetic internship with the VA San Diego Healthcare system.

Melissa Jaeger RD, LD is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.

Carbohydrates and Weight Management

People often mistakenly believe that carbs cause weight gain, but in reality, carbs themselves aren’t the culprit (2). Weight gain happens when we consume more calories than our body needs, regardless of whether those calories come from carbs, fats, or proteins (2). 

That said, it’s pretty easy to overeat refined carbohydrates like white bread, pastries, and sugary drinks. It’s a cycle that can leave you feeling hungry sooner and thus lead to overeating and a calorie surplus that promotes weight gain (3, 13).

So instead of demonizing carbs or trying to eliminate them completely, focus on healthy carbohydrates and be mindful of portions (3, 13). 

Use MyFitnessPal to help you track portion sizes of carbohydrates and other foods. If you’re wondering what the right balance of carbs compared to other foods is, read about the optimal carb, protein, and fat ratios for weight loss. 

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Deficiency Symptoms and Health Risks of Low Carb Intake

While it’s fairly safe for many people to try a low-carb diet, there are some potential concerns (14). For instance, low-carb diets have been associated with increased mortality in some (but not all) studies, suggesting that it may be healthier to keep intake above 40% of your calorie level (14).

Also, keep in mind that diet quality matters. If you’re eating a diet heavy in processed and red meat but low in carbohydrates, the risks of those foods–such as a higher risk of cancer–still apply (14).

Furthermore, research suggests that people following a very low-carb diet consume more than the recommended amount of saturated fat and sodium while also consuming less than the recommended levels of fiber, magnesium, potassium, and other essential nutrients (14).

Frequently Asked Questions (FAQs)

The Bottom Line

Carbohydrates are essential macronutrients that are your body’s preferred source of energy. Once eaten, they break down into glucose, the body’s primary fuel source (1).

For most people, 45-65% of daily calories should come from carbohydrates (1).

Contrary to popular belief, carbs don’t inherently cause weight gain—portion control and carb quality make the difference (2). 

Whole food carbohydrates like fruits, whole grains, starchy veggies, and pulses are rich in essential nutritious and other healthy compounds while refined carbohydrates and sugary foods are less nutritious but can be enjoyed mindfully in the context of a healthy diet (3).

The post Carbohydrates: Understanding Their Role in Your Diet and Health appeared first on MyFitnessPal Blog.

If you’ve spent any time on health and wellness TikTok or Instagram, you’ve probably heard people warning you to toss your seed oils immediately—or else. 

Influencers claim they’re toxic, inflammatory, and even to blame for America’s obesity crisis. But is there any science behind the fear mongering? 

We asked dietitians to fact-check some of the most viral claims about seed oils and help you make informed choices.

Claim #1: Seed Oils Are “Toxic” and Cause Inflammation

You might have heard that seed oils—like sunflower, soybean, safflower, or corn oil—are harmful because they’re full of “toxins” that cause inflammation. But according to MyFitnessPal dietitian Brookell White, this idea doesn’t hold up.

“Seed oils are getting a bad rap,” she says. “They’re high in omega-6 polyunsaturated fats, which are actually essential—we need them for brain development, metabolism, and overall growth (1).”

While it’s true that omega-6 fats can lead to the formation of arachidonic acid, a compound linked to inflammation, your body only converts a small amount. In fact, studies show that diets high in omega-6 fatty acids can help lower cholesterol and improve heart health (5) .

What’s more likely to drive inflammation? Ultra-processed foods that happen to contain seed oils, along with added sugars, sodium, and saturated fat. “There’s strong evidence that reducing ultra-processed food supports better health,” says White (2). “But that doesn’t mean seed oils used in home cooking or whole foods are the problem.”

Claim #2: Seed Oils Were Invented as Industrial Products

Yes, this family of oils has industrial uses. But that doesn’t mean they don’t belong in your kitchen.

White explains that seed oils were originally extracted using a mechanical screw press, an innovation from the 1880s that made oil production more efficient (6). 

Today, these oils are used not only in food, but also in eco-friendly products like soaps and cosmetics. That’s not a red flag—it’s actually a benefit for sustainability (7).

What about chemical processing? Some people worry about the use of solvents like hexane during refining. But White emphasizes that any residue in the final oil is minimal and regulated. 

The bigger issue, she says, is what happens when seed oils are overheated and reused repeatedly (ahem, like in deep fryers at restaurants) because that can lead to oxidation and harmful compounds (5).

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Claim #3: Seed Oils Are Responsible for the Rise in Obesity

This one sounds simple, but the truth is far more complicated.

“While seed oils are often blamed for rising obesity rates, other factors likely play a bigger role,” says Lauren Cuda, a dietitian with MyFitnessPal. “Diets high in ultra-processed foods—many of which contain seed oils—are associated with poor health outcomes, but not just because of the oils. These foods are also high in calories, added sugars, and low in fiber and nutrients (8).”

In other words, it’s not the canola oil in your homemade vinaigrette. The problem is the combination of low-nutrient, high-calorie packaged foods that may contribute to weight gain. 

When people reduce seed oils, it’s often part of a broader dietary change that includes eating fewer processed foods. That’s what drives the weight loss results people sometimes get from eliminating seed oils. It’s not cutting oils alone that does the trick.

Claim #4: Seed Oils Are Full of “Oxidized” Fats That Destroy Your Cells

Seed oils contain polyunsaturated fats (PUFAs), which can be sensitive to heat, light, and air. But that doesn’t mean they’re destroying your cells (9), (3).

“The idea that seed oils are harmful because of oxidation is misleading,” says MyFitnessPal dietitian Katherine Basbaum. “They also contain antioxidants like vitamin E, which help prevent oxidative stress in the body. In fact, eating these oils in appropriate amounts may actually help protect your cells,” she adds (10).

Basbaum recommends keeping your oils in a cool, dark place. And when cooking, don’t heat them beyond their smoke point. But used properly, these oils don’t pose the oxidative risk some online voices suggest (11).

Claim #5: Fats Like Butter, Ghee, Beef Tallow, or Coconut Oil Are Always Healthier

This claim often comes with the idea that “natural” fats are better than “processed” ones. But when it comes to your heart health, saturated fat content matters more than social media trends.

“Fats like butter, ghee, beef tallow, and coconut oil are all high in saturated fat,” says Basbaum. “And excess saturated fat has been linked to increased risk of heart disease and higher mortality (12).”

On the other hand,  unsaturated fats—like those found in olive, avocado, and canola oil—have been shown to decrease heart disease risk (13). 

That doesn’t mean you can never cook with butter or enjoy coconut oil in a recipe. But making unsaturated fats your default choice for daily cooking supports long-term health.

And remember: no single ingredient makes or breaks your diet. “Health is about your overall eating pattern,” Basbaum says. “That means aiming for more fiber, fruits, and veggies, and less added sugar, sodium, and saturated fat—while still enjoying the foods you love.”

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Frequently Asked Questions (FAQs)

The Bottom Line

These oils may be a social media scapegoat, but the science tells a different story. They’re a source of essential fats your body needs and aren’t inherently harmful. The real health risks come from ultra-processed foods—not the oils themselves. 

While it’s smart to be mindful of how you store and cook with oils, there’s no need to fear seed oils in your salad dressing or stir-fry. Instead of falling for viral nutrition myths, focus on your overall dietary pattern: more whole foods, fewer ultra-processed ones, and a balanced mix of healthy fats.

Wondering how much fat you’re really eating? Download the MyFitnessPal app to track stay on top of your nutrition and make progress toward your health goals.

The post Dietitians Fact Check 5 Claims Made About Seed Oils appeared first on MyFitnessPal Blog.