These are evidence-based tweaks to layer onto the base plan above. Discuss major changes with your doctor.
📚 Research:
Daily Nutrition Targets
2,000
Calories
150g
Protein
200g
Carbs
65g
Fat
🥗 Top 20 Foods & Supplements
Research-based top 20 foods and 3 supplements for your profile and health concerns.
🥗
Get your personalized top 20 foods and 3 supplements based on your profile and health concerns.
Generating your plan…
Shopping List
38 items
Generated from your meal plan
Order via Store
📦
Amazon
Fresh delivery
🏪
Walmart
Pickup & delivery
🛵
Instacart
Multi-store
← Pick a store to start ordering
Shopping Guide
Item 1 of 38
🛒
Spinach
2 lbs
Tap Order to open in a new tab and add to your cart, then come back and tap Next →
🧂 Low-Sodium Buyer's Guide
Highest-impact processed food categories — where sodium varies most between brands. Only verified products with listed sodium content per serving are shown. Tap a category to expand.
FDA label terms:
• "Low Sodium" = ≤140 mg per serving
• "Very Low Sodium" = ≤35 mg per serving
• "Reduced Sodium" = at least 25% less than original (NOT necessarily low — can still be high)
• "No Salt Added" = no salt added in processing (may still contain naturally occurring sodium)
⚠️ Educational only — not medical advice. Formulations change; always verify on the package. Sodium values are per single serving (often half a can or 2 oz) — read serving size carefully. American Heart Association recommends <1,500 mg sodium/day for adults with hypertension or kidney disease, <2,300 mg/day otherwise.
Find Food
Top-rated restaurants matching your health profile
Where are you?
📍
Finds meals from your Top 20 Foods list at restaurants with 4.4+ star reviews near this location.
✨
Restaurant dish matching
Matches menu options to your Top 20 Foods · works from your profile
Unlock
Searching top-rated restaurants…
🌍 Restaurant Cuisine Guide
Works without internet. Pick a cuisine — see the healthiest menu items, what to ask for, and what to skip. Tagged for your active health concerns.
🍽️
Enter your location above for live restaurant matching
Or use the cuisine guide above to know what to order anywhere.
Recommendations
Adapts to what you log today
🎯 NourishScore
💡 Today's Insight
📊 Symptom Journaltoday
30-second daily check-in. Rate each from 0 (none) to 5 (severe). After 7+ days of logging, NourishMD surfaces food correlations.
🔬 Food–Symptom Patterns
📈 7-Day Score Trend
⏰ Time-Restricted Eating
🌱 Plant Diversity (30/week rule)
🌙 Sleep & Meal Timing
📅 30-Day Symptom History
💾 Export / Import Data
All your profile, logs, biomarkers, and history saved as a JSON file. Useful for backup, switching devices, or sharing with a dietitian.
📅 Today's PlanMonday
Loading plan…
📝 Today's Food Log0 logged today
Log meals from the Home tab · This view shows today's entries
📊 7-Day Rolling Log
🎯 Adaptive Recommendations
Based on your plan, what you have logged today, and your 7-day pattern.
🎯
Log some food today and tap Update to get personalized recommendations.
Weekly Goal Progress
My Profile
Demographics, health concerns & preferences
👨👩👧 Family ProfilesActive: Me
Save profiles for each family member. RDAs adjust automatically for age, sex, and life stage. Local only — never sent to any server.
🧑
Alex Johnson
34 · Male · 5'9" · 167 lbs
167 lbs
Current Weight
155 lbs
Goal Weight
5'9"
Height
24.6
BMI
✏️ Demographics
Name
Alex Johnson
Age
34
Sex
Male
Height
5'9"
Weight
167 lbs
Goal Weight
155 lbs
Activity Level
Moderate
Primary Goal
Healthy Eating
Diet Type
Balanced
Allergies
None
First Name
Last Name
Age
Sex
Height (in)
Weight (lbs)
Goal Weight (lbs)
Activity
Primary Goal
Diet Type
Allergies / Intolerances
Medications
Used to flag food-drug interactions. Stored only on this device — never sent anywhere.
Life Stage
Trimester
Adjusts RDAs and surfaces stage-specific guidance.
⚡ Offline research library
Every recommendation is synthesized from a curated, PMID-cited research library (37 conditions, 13 supplements, 15 drug interactions, 27 smoothies, 78 recipes). Works without sign-in and without internet — your meal plans, foods, and smoothies are generated right on your device.
💉 GLP-1 Companion Mode
Turn this on if you're on (or starting) Ozempic, Wegovy, Mounjaro, Zepbound, Saxenda, or Rybelsus. NourishMD will surface a dedicated companion card on Home with side-effect food strategies, your personalized protein target for muscle preservation, and a research-backed checklist.
⚠️ Educational only. All GLP-1 medications carry boxed warnings. Never start, stop, or change dose without your prescriber.
📄 Print Personal Summary
Generate a printable PDF combining your profile, meal plan, drug-food interactions, condition-specific food guidance, and (if applicable) PKD stage targets. Useful for sharing with your physician or registered dietitian.
⚠️ Educational content, not medical advice. Clinical report adds biomarkers, score trend, and 30-day symptom history — bring to your next appointment.
Health Concerns & Goals
Select all that apply — your food, supplement, and smoothie recommendations will be tailored to these.
🧬 Longevity
🛡️ Immune
⚡ Testosterone
✨ Eczema/Skin
🦠 Gut Health
🔥 Anti-Inflam.
🫀 Heart Health
🧠 Brain/Focus
🩸 Blood Sugar
🦴 Bone/Joint
😴 Sleep
⚖️ Weight
⚖️ Hormones
🧘 Stress
🔋 Energy
🦋 Thyroid
🫀 Detox
🌿 Histamine
🌸 Hay Fever
🤧 Cold/Flu
🛡️ Autoimmune
🫁 Long COVID
🌸 PCOS
💧 PKD/Kidney
🦠 Immune Wellness
Mental health support. Nutrition is adjunct only — it can ease symptoms but does not replace prescription medication, therapy, or care from a mental health professional. Please continue any treatment plan with your clinician.
💙 Depression
🌊 Anxiety Disorder
⚡ ADHD
🌗 Bipolar
🛡️ PTSD
🌙 Insomnia
🧠 Cognitive Decline
If you are in crisis: 988 (Suicide & Crisis Lifeline, US — call or text). For eating-disorder concerns: National Alliance for Eating Disorders, 1-866-662-1235. These resources are free and confidential.
🔬 Research-Based Recommendations
Progress — Last 4 Weeks
−2.4 lbs
Weight Lost
86%
Days Logged
🔥14
Best Streak
🔐 Grand Living Account
Not signed in
Sign in to post recipes & sync your profile
Every nutrition tool works free, with or without an account. Sign in once at grandliving.app to post to the Recipes board, share recommendations, and sync your profile across devices.
All NourishMD recommendations trace to peer-reviewed research
How to verify any citation
Visit pubmed.ncbi.nlm.nih.gov and search any PMID number to read the original study abstract. Recommendations include PMID references where available — if a PMID is missing, that item traces to USDA/AHA guidelines rather than a specific trial.
🥗 Food Library
Research-backed foods organized by what they help with
⭐ Foods That Benefit 5+ Conditions
Highest-value foods in nutrition research. Each entry shows which conditions it helps with the supporting trial or meta-analysis.
🔍 Browse by Condition
Pick a condition to see its evidence-based "eat more" and "limit/avoid" lists.
⚡ Multi-Condition Search
Pick 2+ conditions. The library will find foods that benefit ALL of them — useful if you're managing multiple at once.
💊 Supplements That Help Multiple Conditions
Each entry cites a meta-analysis or systematic review. Doses are reasonable starting points — discuss with your doctor, especially if on medications.
👥 Foods by Life Stage
Nutritional priorities shift across life. Pre-populated benefit and limit lists for each life stage.
🧬 Micronutrient Library
25+ vitamins, minerals, and essential fatty acids with personalized RDA targets and top 5 food sources for each. Targets adjust automatically for sex, age, pregnancy, and lactation.
🩸 Biomarker Decoder
Have blood test results? Enter a value, see what it means and which foods to add or limit. Each interpretation cites guidelines (ATA, ADA, KDIGO, Endocrine Society, AHA).
⚠️ Educational only. Not a diagnosis. Discuss out-of-range labs with your physician — there are causes diet alone cannot address.
🔗 Habit Stacks (Research-Backed)
Specific food combinations and timing tweaks that maximize biological effect. Each stack cites the RCT or systematic review behind it.
📊 Glycemic Load Library
Glycemic Load (GL) = GI × (carbs per serving / 100). Better predictor of glucose response than GI alone. Low GL = ≤10 · Medium = 11-19 · High = ≥20.
🌅 Circadian Eating Guide
Your body's glucose tolerance, insulin sensitivity, and digestion vary by ~50% across the day. What you eat when matters as much as what you eat. Cited from chrononutrition literature.
♨️ Cooking Method Optimizer
How you cook can change nutrient retention by 50%+. Each method below cites the trial. Tap a chip to see best uses, what's retained, what's lost, and pro tips.
Smoothie Builder
⅓ of your daily nutrition — personalized to you
✨
Personalized smoothies
Browse the smoothie library below — filtered to your profile and concerns
Unlock
🫐
Your Daily ⅓ Target
Calibrated from your profile demographics and active health concerns.
🔥 ~667 cal
💪 ~50g protein
🌾 ~10g fiber
🫀 ~1g omega-3
💡 Set health concerns in Profile to get a fully personalized smoothie. Using general wellness defaults for now.
Rate Your Concerns
Concerns pulled from your Profile. Drag to set current severity — ingredients adapt accordingly.
No health concerns set. Add in Profile →
Crafting your personalized smoothie…
✦ Smoothies from the Static Library
30+ pre-built recipes. Filter by your concerns or browse all. Each has full ingredient amounts, macros, and citations.
Research
Evidence-based food & supplement science for your concerns
✨
Peer-reviewed research
Generates personalized food + supplement summaries with PubMed citations
Unlock
Your active concerns
Searching research literature…
🔬
Evidence-Based Guidance
Get peer-reviewed food and supplement recommendations mapped to your profile concerns — including mechanisms, dosing, and timing.
🥗Priority foods with mechanisms of action
💊Supplements with dosing protocols & timing
⚠️Foods & compounds to limit for your concerns
🧬Synergistic stacks for your specific demographic
Recipes
Easy, research-backed recipes — tap any to see full ingredients, steps & citations.
👥 Community recipes & tips
Calorie Calculator & Log
Search a food and enter any amount \u2014 grams, cups, tbsp, ml \u2014 to see calories instantly. Scan barcodes for packaged items.
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Loading food database\u2026
Today's log
Nothing logged yet.
Data: USDA FoodData Central (public domain) \u00b7 packaged items via Open Food Facts
Food
0calories
\u2248 volume\u2192weight is approximate for this food
Scan a barcode
Point the camera at a product barcode. Uses the free Open Food Facts database.
👪 Family
See each family member's best foods on their own, then a combined view that highlights crossover foods and supplements, flags conflicts, and suggests shared meals. Add members in Profile → Family Profiles (set each person's age, sex, and health concerns, then Save).
Log a Meal
Meal type:
In this meal:
Total: 0 cal
Type freely:
🍳 Common Breakfast items:
🌿
Welcome to NourishMD
Personalized, research-backed nutrition that runs right on your device. Sign in to your Grand Living account to post recipes, share recommendations, and sync your profile across devices.
What's included
✓ Every nutrition tool is free — no account needed
✓ Meal plans, foods, and smoothies work fully offline
✓ An account lets you post recipes and sync across devices
✓ Your data stays private — only you can see it
Your meal plans, shopping list, and food log work fully without signing in — they're stored on this device. An account lets you post recipes and sync across devices.