Release 0.9

What changed

Today

• The top of Today is three menus: the kind of day (Training or Recovery), the session time, and the stack. Move the session an hour or half an hour either way, or pick a time, and the meals pinned to it move with it. Pick another stack and it runs for the rest of the week, with the rotation carrying on from it; what you’d eaten stays logged. After any change one line says what moved (“Session 6:30 PM. Carb surge 5:00 · Shake 7:30”) with Undo, and there are no “are you sure” questions. Meals today and travel moved under the date.
• A day type you pick on Today is for today. Tomorrow follows your week again (before, Recovery stayed picked until you changed it back). Once the session is logged the day stays a training day, and switching from Recovery to Training after your usual session time asks when you’re training.
• Today can run on a different number of meals without touching the plan. Today’s day line has “Meals today”; pick a number, read what it does, apply. Tomorrow runs on the plan again, and History says the day ran on four, not the plan’s five. “Keep this every day” writes it to the plan instead.
• A meal is logged now or earlier, never ahead of time: the planned chip only shows once that time has passed, the wheel stops at the current minute, and the Log button refuses a future time.
• “Eating out? Send Coach the menu” sits under the next meal. It opens Coach with that meal in focus, ready for a photo of the menu or a link, and what Coach suggests stands in for that meal today only.

The Plan tab

• The Plan tab is three shelves and one search: Stacks, Meals, Ingredients. A stack is a training day and a recovery day of meals under a name (ingredients make meals, meals make stacks); the rotation runs one stack per week. “Week” now only ever means the calendar week. Stacks lists the rotation in order with This week and Next marked, then any stacks you keep without running; Meals is everything you can put on a plate; Ingredients is the built-in ones plus yours. Search any shelf. Open a stack and one button runs it from today (what you’d already logged stays logged); open a meal and “Use this meal” puts it on a slot; open an ingredient and “Add to a meal” puts it on one. The + on each shelf builds one by hand, asks Coach, or brings in a plan file, and a plan file now lands on all three shelves at once. Hold a stack to reorder the rotation or take it out. The first stack keeps its name (it used to come back as “Week 1”), and Today’s date line names the stack.
• The Rotation’s four stacks (The Base, Rice Bowls, Tex-Mex, Mediterranean) are on the Stacks shelf to start from, with the carb surge and the post-workout shake as meals and the pre-workout scoop and the jug as fuel.
• The built-in ingredients now match The Rotation, the four-week plan the app was built around. Liquid egg whites by weight were added; oat milk is the 45 kcal unsweetened cup (it had been the 120 kcal “original” figure under an unsweetened name), and the Ghost, PBfit, English muffin, cream of rice, Rice Krispies treat, teriyaki, olive and frozen vegetable figures were corrected to the label. Plates pick up the new figures; days you already logged keep what you ate.
• Tex-Mex’s recovery-day dinner, the blackened salmon, was missing from the meals shelf and is there now.
• History says which stack of the rotation a day ran on.
• The daily target and meals a day moved to Settings, under Plan. They belong to the plan, not to any one week.

Meals, fuel and the carb surge

• Fuel is its own thing. A meal carries a plate and counts toward the day; fuel is what you take for training that isn’t protein, carbs or fat (water, electrolytes, pre-workout, creatine, a supplement). Mark a slot as fuel in the meal editor and it keeps its time and its alert, you log it, and it never counts as a meal or adds to the totals. Creatine an hour after breakfast no longer moves lunch.
• Fuel can be added outright. “Add fuel” at the bottom of the Plan tab’s meal list takes a name and when it lands: after a meal (and it follows that meal if the morning runs late), or before, at or after the session on training days. It goes into the day where it lands on the clock, so Today’s order is the order of the day. Fuel opens in the editor like anything else and has “Remove from the plan”; fuel rows on the Plan tab carry a drop.
• How many meals a day is yours to set. Five by default; the Plan tab has a “Meals a day” row with a number for training days and one for recovery days, anywhere from 2 to 8. Before you apply a number the sheet says what it costs: how far apart the meals land, where they fall around the session, what each has to carry in protein (flagged under 25 g or over 60 g a meal), and which plates would have no slot. Only the kind of day whose count changed is rebuilt: plates follow their meals, fuel stays where it is, pre- and post-workout keep their offsets, plates with no slot go to the Meals shelf, and what you’ve logged today comes along.
• Fuel carried through a rebuild lands back in its place in the order of the day, not at the end of the list.
• The widget and the Live Activity know fuel too: when the jug is next the eyebrow reads “Fuel”, and the day bar counts plates, not fuel.
• The carb surge is named and guaranteed. The meal pinned before the session is called “Carb surge” wherever the app builds a plan (the quick start, the meal count, a rebuild), carries a note saying what it is, and a training day can’t be built, resized, carried or imported without one: a plan file whose training day has no meal pinned before the session is refused. Plans you already have keep their own names.

Bringing a plan in

• Plans can come in from outside. A MealStack plan file (from the MealStack skill, a coach, or a friend) imports whole or not at all, with its ingredients added to your Ingredients shelf and its schedule and targets offered, never applied silently. Any kept stack exports as the same kind of file. The format is documented in the repo (docs/plan-format.md).
• A plan file opens into the app. Plan files are .mealstack (JSON inside); tap one in Mail, Messages, AirDrop or Files and MealStack opens with the import sheet and the preview up. Exported stacks use the same extension.
• Bringing a plan in has a front door. The welcome’s fourth door, “Bring a plan”, opens a .mealstack file straight into the app as the plan, no quick start; the Plan tab has “Bring in a plan”; the import sheet says where a file comes from (a coach, a friend, or Claude with the MealStack skill) with a link to the skill; About links it too.
• Importing asks where it goes: the shelves, or make it my plan. The shelves take the stacks, meals and ingredients and leave your plan alone. Make it my plan runs the first stack this week and the rest as the rotation, brings the plan’s clock and target (each can be switched off), keeps the plan you were running on the Stacks shelf and its plates on the Meals shelf, and carries today’s log across. On a fresh install a tapped plan file simply becomes the plan.
• A plan file can carry meals on their own (meals, a plate with no time) and ingredients on their own; stacks are no longer required, and the key is stacks (weeks still reads). The MealStack skill writes “three lunches” or “add my whey” as readily as a stack, and the checker checks them.
• The MealStack plan skill (skills/mealstack-plan) lets a model outside the app write a plan the app imports: the format, the built-in ingredients with what one unit is worth, a checker that refuses what the app refuses and prints each day against its targets, and a worked example. Give it to Claude, ask for a week of meals, tap the file on your phone.

Coach, About and Settings

• Coach knows what fuel is. The plan it sees marks fuel, it never proposes a plate for it (the proxy turns one down), it counts meals without it, and it can say what a different meal count does from the same pillars the app uses. Before this, a plan with fuel on it could never finish Coach’s plan setup: the proxy took the fuel’s empty plate for a meal still waiting to be filled.
• The target formula’s body question is asked as what it is. It has a male curve and a female curve for resting energy, so the picker (Settings, About you, and Coach when it asks) now offers Male, Female, Non-binary or in between, and Rather not say, and says it is picking the curve closer to your body, not who you are. Non-binary and Rather not say both run on the middle of the two curves.
• Training is picked by name: powerlifting, strongman, Olympic weightlifting, bodybuilding and physique, CrossFit and mixed, team or combat sport, fitness, endurance. “General” is gone. What you picked before reads as the nearest of these until you change it.
• About opens with why the app exists (a link to the post) and the four pillars: protect the protein, the session, the day, the record.
• What’s new left the app. About links to the changelog on missionbuilt.io instead of carrying a copy of it.