Meal plans for keto, vegan, gluten-free and macro targets in Trika

Yes. Trika: Workout & Meal Planner, the fitness app from SEIS Tecnología, sets a daily protein target for your goal and builds each day’s meals around the foods you tell it you eat and the ones you leave out, so a keto way of eating goes in as the food you choose and the food you avoid, and the protein goal is a number you can ask the coach to raise. There is no keto switch to flip: you describe how you eat in plain words, and the plan follows.

Can Trika help me set up meal plans based on my keto diet and protein goals?

Most diet apps start from a database and a calorie budget. You pick a preset, then log everything you eat against it. Trika starts from the other end. It asks what you are training for, how you eat and what you want to avoid, then writes a training plan and the meals that go with it. Macro targets come out of that plan, and they change with the day’s session.

This guide walks through the food side: what you tell Trika, how the daily targets are set, how to change a target through the coach, how logging works, and what Trika does not do.

What you tell Trika about food

When you set up, Trika asks for your goal in your own words, then runs a short chat to collect the rest. The food questions cover:

• What you eat and what you don’t. This is where keto, vegan, vegetarian or gluten-free goes in. Say it the way you would tell a friend: “I eat keto, so no bread, rice, pasta or sugar”, “vegan, no dairy or eggs either”, “no gluten”.
• Allergies. Anything that must never appear in a recipe.
• How much you cook. Whether you want quick plates or you are happy spending time in the kitchen. The recipes match your cooking skill.

Trika treats keto, vegan and gluten-free as food preferences and exclusions, not as modes. That matters in two ways. It means you can describe a way of eating that has no name, such as “mostly plant-based but I eat fish”, and the recipes follow it. It also means Trika will not police the diet for you: if you log a sandwich on a keto week, it counts the carbs and shows them against the day’s target, and that is all.

How the daily targets are set

From your goal, your training days, your session length and your equipment, Trika builds a multi-week program split into phases, with daily calorie and macro targets for your goal. Protein, carbs and fat each get a number for the day, and the meals are written to land on those numbers.

The targets are not the same every day. Each day’s meals are built from that day’s session, so a long run and a rest day ask for different amounts, and a strength day gets its own targets too. If you want to see how that plays out across a week, read how to match your meals to your workout schedule with Trika.

For someone eating keto, the useful consequence is that the carb target is already low on the days it can be and the protein target already reflects what you are training for. You do not set the split by hand; you tell Trika how you eat and what you are working toward, and the split comes from that.

Asking the coach for a higher protein target or fewer carbs

If the numbers are not what you want, you do not dig through settings. You tell the coach. The coach knows your plan and changes it for you, so a message like “raise my protein to 160 g a day” or “keep carbs under 50 g on rest days” is enough. The coach shows what it will change before anything moves, day by day, and you accept or undo it.

The coach also remembers what you tell it. If you say you are cutting carbs for the next eight weeks, that stays in what it knows about you, and you can see and clear it under “What the coach remembers” in Settings.

A few things the coach is good for on the food side:

• Changing a protein, carb or fat target.
• Swapping a recipe you do not like for one you do.
• Asking why a day’s targets are what they are.
• Telling it about a change in how you eat, such as going vegan from next week.

Recipes and meal swaps that respect your limits

Each day’s meals come with recipes. When one does not suit you, you swap it, and the replacement respects the same allergies, exclusions and cooking skill you gave at setup. A gluten-free restriction, for example, does not get lost when you swap the lunch.

Logging a meal by photo or in a sentence

The plan says what to eat. Logging shows what you actually ate. In Trika you can do it two ways:

• Take a photo of the plate.
• Write it in plain language, the way you would say it: “three eggs with spinach and half an avocado”, or “a protein shake after the gym”.

Trika returns the calories and the protein, carbs and fat for the entry. Through the day you see the targets against what you have logged, so you know before dinner whether you have hit the protein for the day or whether the carbs have crept up.

What Trika does not do

Being clear about this saves you a download you would regret.

• No barcode scanner and no branded food database. You describe food in words or show it in a photo. If most of what you eat is packaged, a scanner saves time that Trika will not save you.
• No net carbs. Trika shows total carbs. If you count net carbs for keto, you do the subtraction yourself.
• No micronutrients. Trika tracks calories and the three macros. It does not track fibre, iron, B12 or other nutrients, which matters on a vegan diet if you want those checked.
• No diet presets. There is no keto or vegan button. You describe how you eat, and the recipes and targets follow.

If those gaps matter more to you than a plan that writes the meals, a tracker is the better tool. We compare the two approaches in Trika vs MyFitnessPal for macro targets and diet preferences and in the wider comparison with MyFitnessPal, Lifesum and Cronometer.

Trika is free to download, with a subscription for the full plan.

A quick setup checklist

1. Say your goal in your own words, then answer the short chat.
2. Describe how you eat, including what you never eat, and list any allergies.
3. Say how much you cook, so the recipes match.
4. Open Today and check the day’s protein, carb and fat targets next to the session.
5. If a target is not what you want, tell the coach the number and accept the change.
6. Log by photo or in a sentence, and read the day against its targets before the last meal.