How Do I Use The Meal Journal?

Go to Nutrition > Planning & Cooking > Meal Journal or you can see it on the six buttons on your Dashboard.

Your daily calorie goal will already be pulled through from the Calorie Calculator.

You will see that your Calorie and Protein have carried over to the bottom of your Journal. These will reduce as the day progresses and you enter your meals.
So you have a search bar at the top of the Journal. Here you can search the RWL meal you are cooking or other foods you are eating. The journal is designed to help you track your RWL Meals but does have the facility to add in some of your own food too.
When you click on the search bar, you get 3 options. “RWL Meals” “My Meals” and “Food”. RWL Meals are recipes from the recipe bank, My Meals are meals you add in yourself and Food is things like an egg or an apple.
You need to click the subcategory and then you can search for the food you are adding. For example, if you were adding the RWL Muesli Bar, you would select the portion size and then the meal you had for e.g. Breakfast. This will then add it to your Breakfast section and adjust your Calories/Protein accordingly.
If the food you are searching for is not available, you can click search and then click the “plus” button top right to add in your food.
You can add a photo front and back and the nutritional details. That way it will be searchable next time you want to add it.
The “Foods” option is where you can add things like fruit, vegetables and other items that you eat through the day. You simply search the item and click “add”
The “My Meals” option lets you upload meals you cook so they can then be selected in future. For example: A Jacket Potato with Cheese and Beans. So you click the search bar and then click “My meals” Then you select the meal type using the icons (e.g. The Sandwich icon for Lunch) then click the plus button to “add your item”.
Firstly name your meal, then add the portions you usually get when you make it. Then click “create”. You are then going to search for each of the ingredients and add to the meal. Once complete click save.
Now your meal is saved, you can click the search bar and my meals and select the meal type and you will see your meal there. Click onto the meal and click add and it will add a portion to your planner for you. This will be saved for future use too.
We also have a “Quick add” option where if you are out and about you can quickly add a meal onto your tracker (a sandwich you purchased for example) If you click the blue plus button next to the meal (e.g lunch) it will then bring up a box where you can add what you had. You can simply add the calories but if you are tracking any other macros such as Protein you can add that too. This will add it to your tracker for you.
We have a scanner option that has a small database of items that you can use to add certain foods. If the food doesn’t come up when you scan it, you can take a photo of the item and the details/barcode and then it will be available the next time you scan it.
We have a “save your day” option where if you eat the same one day to the next, you can save your current day and then it can be reloaded another day. You use the ✏️ pencil icon on the top left of the journal. This will allow you to save the day you are in, and load it up on future days. A great way to use this is if you always have the same breakfast. You can load up your breakfast and then save that day. Then the next day you load the saved day and your breakfast will already be completed for you.
We also have other trackables you can complete in the meal journal. You will find these in the little graphic icon next to the pencil. Here you can add in your Measurements, Mood, Sleep, Water intake and more.
The bottom half of the track counts your calories and macros as you go through the day so you can see at a glance what you have left. If you swipe right you will see a weekly target and then if you swipe again you will see your week at a glance.
You can pin your Meal Journal so that it’s the first thing you see each time you log into the app. Do this by clicking the pin icon 📌 top right of the journal.

To add your exercise, either click the muscle icon at the bottom of the tracker.

If you have an Apple Watch or Fitbit, you can sync this to your Daily Tracker and this will pull through your calories burned through exercise, steps, sleep and more.

Go to the 'HOW DO I CONNECT MY FITBIT OR APPLE WATCH TO THE RWL APP?' FAQ to find out how to do connect your watch to your account.

If you need extra support with using the tracker, please contact support@rwl.fitness and we can support you in using this.