Plan it Prep vs Cadence · Interval Timer Flow

Plan It Prep creates personalized meal plans, smart grocery lists, and macro-friendly recipes so you can eat better without deciding what to cook every day. Whether your goal is weight loss, muscle gain, healthier eating, or saving time during the week, Plan It Prep helps you build a meal routine that fits your lifestyle. Set your goals, choose your preferences, and get a practical plan built around your calories, protein needs, cooking schedule, and food choices. PERSONALIZED AI MEAL PLANS Get meal plans tailored to your: Fitness goals Calorie targets Protein needs Dietary preferences Cooking schedule Meal prep routine Plan It Prep helps you stay consistent with meals that match your goals and are realistic for your week. SMART BATCH COOKING Cook less often while staying on track. Choose your prep days, organize meals across the week, and simplify your routine with practical batch cooking plans. Perfect for busy professionals, gym-goers, students, parents, and anyone who wants healthy meals ready without daily planning stress. AUTOMATIC GROCERY LISTS Your grocery list is created from your meal plan and organized into easy shopping sections, including proteins, vegetables, dairy, pantry items, snacks, and more. Spend less time planning and more time cooking. TRACK CALORIES & MACROS Stay aware of your nutrition with simple tracking for: Calories Protein Carbs Fat Daily progress Plan It Prep keeps nutrition clear without making meal planning feel complicated. INSTANT MEAL SWAPS Do not like a meal suggestion? Replace it with a new option while keeping your goals and preferences in mind. Your meal plan stays flexible, so you can adjust without starting over. BUILT FOR REAL LIFE Use Plan It Prep for: Weight loss meal planning Muscle gain meal prep High-protein diets Healthy weekly meals Grocery planning Calorie and macro tracking Batch cooking Simple nutrition routines WHY PLAN IT PREP? Personalized AI meal plans Smart grocery lists Batch cooking support Calorie and macro tracking Meal regeneration Simple, modern design Built for consistency Plan your meals, prep your week, and stay on track with less stress. Download Plan It Prep and make healthy eating easier to follow.

One timer for training, breathwork, meditation, and deep focus. Whether you're pushing through run/walk intervals, pacing a cold plunge, cycling through box breathing, or sitting in meditation — Cadence guides you. Just the right cues for every situation, so you stay in flow. One app for body, mind, and productivity — the only timer you need across every discipline. BUILT FOR HOW YOU ACTUALLY PRACTICE Cadence guides you through your personal tailored practice. Every block in your sequence carries its own cue — a selection of various sounds, a haptic pulse, a color burst, a flashlight flash — so you always know where you are without opening your eyes. Or go completely silent, mute every sound, and let the flashlight flash alone guide you through. • Breathwork — Build sequences for box breathing, coherent breathing, 4-7-8, or any pattern you practice. Cadence reminds you of each breath and cycle. • Meditation — Design your own sit with cues that gently bring you back to the present moment. No voice telling you what to feel — just a quiet signal when it's time. • Deep work — Pomodoro-style work and break blocks to anchor your attention. No app switching. No distractions. • Training — HIIT, Tabata, and run/walk intervals with haptic cues that land even when your phone is in your pocket. • Cold exposure — Set your hold and let a cue pace your breathing to a slow, steady rhythm that keeps you calm in the cold. 17 PRESETS TO START IN SECONDS Seventeen presets — Silent Calming Anchor, Before Bed Wind-Down, Cold Exposure, Box Breathing, Tabata, and many more. Pick one and go. When you want more control, build your own multi-block sequences from scratch. Set each block's duration, cue type, repeat count, and transition sound. Save them. Reuse them. Evolve them as your practice grows. PROGRAMS THAT GROW WITH YOU Three built-in programs with structured progressions to help you build a lasting practice: • 5K Training — Progressive run/walk intervals that build you towards a 5K. • Meditation — Start at five minutes and gradually build to thirty over the course of weeks. • Reading stamina — Extends your uninterrupted reading time, session by session. DESIGNED TO DISAPPEAR AND TO GET YOU IN THE FLOW Cadence uses sound, haptics, and light — not narration — to guide your practice. Eyes closed, phone face-down, fully present. Just the right cues that keep you on track without pulling you out of the moment. YOUR SESSION AT A GLANCE Three concentric rings show your progress in real time — session, round, and block — so one look tells you everything. A Lock Screen Live Activity keeps your timer visible without unlocking your phone. Add your favourite timers as Home Screen widgets for quick access. When you finish, Cadence logs your session to Apple Health automatically — Mindful Sessions for meditation and breathwork, Workouts for training. PRIVATE BY DEFAULT No account. No tracking. No ads. Your practice data stays on your device and nowhere else. TRY CADENCE FREE Start with a 7-day free trial. Then choose a monthly, annual subscription, or a one-time purchase — whichever feels right. Simple structure for your best work. Download Cadence and feel the difference. Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/