Moonful

Free. For people who work nights.

A weight-loss plan built around your night shift.

Moonful places four meals, short walks and sleep from the hour you wake. Ten small things a night, 84 nights. Free, no account, everything on your phone.

Start tonight, freeSee your first night
  • No account, no card, nothing to pay
  • Your log stays on your phone and works offline
  • No calorie counting, no diet to keep
  • General guidance for healthy adults, not medical advice

Who it is for

You finish a ward round at 4 am

and the only food open is the vending machine. Nurses, carers, paramedics, porters.

You drive, guard or pick all night

and eat at the wheel, the gate or the loading bay. Drivers, security, warehouse, cleaners.

Your desk runs on another time zone.

Call centres, support desks, traders on a foreign market, anyone whose day starts at 4 pm or 11 pm.

A doctor said pre-diabetes, or the scales said enough. You want the small nightly things that help, without a diet you cannot keep on a night shift.

Your first night

Say you wake at 4 pm. Here is the night.

Set-up takes about three minutes: your wake and sleep times, your region, a few health questions. Then this appears, placed on your clock. Pick your food style at the start and swap it any time.

Everyday supermarket food

  1. A glass of water, then ten minutes of daylight or a window.
  2. Meal 1, the carb meal. Two slices of wholegrain bread or a fist of rice, pasta or potato with your protein. Half the plate salad, eaten first. One fruit after.
  3. Walk after Meal 1, 15 to 20 minutes. Pacing indoors counts.
  4. Meal 2, hot protein plate. Tonight's dish: chicken traybake, turkey meatballs, stir-fry or baked fish. Salad first. No bread, rice or potato.
  5. Prep the late food, 10 minutes. Keep 100 g of tonight's protein, boil two eggs.
  6. Meal 3, cool protein bowl. Made in five minutes from what you kept.
  7. Walk after Meal 3, 10 minutes.
  8. Snack, only if hungry. A small handful of nuts, or cucumber with hummus.
  9. Main walk, 20 minutes. Talk in full sentences but not sing. That is the pace.
  10. Meal 4, two boiled eggs and plain Greek yoghurt. Water only after this.
  11. Tick off the night, neck stretch, lights out. Under a minute.

South Asian home cooking

  1. A glass of water, then ten minutes of daylight.
  2. Meal 1, the roti meal. One and a half rotis with the home salan, half the plate salad, eaten first. Leave the aloo.
  3. Walk after Meal 1, 15 to 20 minutes.
  4. Meal 2, hot chicken plate. Tonight's dish from Food, salad first. No roti, rice or aloo.
  5. Prep the late food. Keep 100 g chicken or one shami, boil two eggs.
  6. Meal 3, cool protein bowl, always with the kept chicken or shami.
  7. Walk after Meal 3, 10 minutes.
  8. Snack, only if hungry. Nuts and water.
  9. Main walk, 20 minutes.
  10. Meal 4, two boiled eggs and a cup of milk, no sugar.
  11. Tick off the night, neck stretch, lights out.
  • Set your sleep time and the last meal and lights-out move back from it, never too close to bed.
  • Woke late? One tap moves the whole night.
  • Start at 1 am on your first night and the plan starts from there. Anything already past is not counted as missed. The first thing is always a glass of water, two minutes in.
  • On Monday, Wednesday and Friday a seven-move strength round follows the main walk, about 15 minutes, at home, no equipment. Saturday is an easy night with a 10-minute walk.

How a night works

Ten lights a night. Three moons. No streaks.

The ten lights
Each required thing in the night is one light: water, Meal 1, the walk after it, Meal 2, prepping the late food, Meal 3, the walk after it, the main walk, Meal 4, and closing the night. On strength nights there is an eleventh. The snack and any extra activity are optional and never count against you.
Jugnu
Jugnu is a firefly, and the word for one in Urdu and Hindi. Its tail is tonight. Each light you complete makes it glow a little more, from the tip. By lights out, with everything done, Jugnu is fully lit.
The moon
Beside Jugnu sits a small moon. It is the night itself, filling from your wake time to your sleep time. If Jugnu is ahead of the moon or level with it, you are doing fine. If the moon is ahead, you know what to catch up on.
84 nights
The plan runs for 84 nights in three moons of 28. Each moon is a sky of 28 nights, the ones you kept as lights. A night is kept when anything is lit or you close it. The walk grows across the weeks: 20 minutes to start, up to 40 by the end.
Talk to Coach
Tell Coach how it has been going, in English or Roman Urdu. It reads your last two weeks and your plan on this phone, weighs what a dietitian, a trainer and a sleep specialist would say, and sets the next nights with you. Missed two nights? It builds the way back from there. Every change it makes is shown, with Undo.
Cook mode and the shop list
Each recipe opens one step at a time in big type, with the screen kept awake and a timer when a step needs one, for one, two or four people. The weekly shop list sorts by aisle, so one pass through the store gets everything. Type what you have in and the plan shows what you can cook tonight.
Nothing resets
Miss a night and it sits dark in the sky. The next one starts fresh. Choose a rested night and it stays as a dim mark. There is no streak to break and nothing to win back.

Why this, and not what you already have

The usual apps assume a morning. Yours ends at 10 am.

Calorie trackers

They have huge food databases and barcode scanners, and Moonful has neither. But their day ends at midnight, so your 2 am meal lands on tomorrow, and they ask you to weigh and log everything. Moonful sets no calorie target. It gives you four meals with a shop list, tells you what each one is, and ends your day at 10 am, so a 3 am walk counts for the night you woke into.

Coaching programmes

They offer human coaches, daily lessons and a monthly bill. Moonful is free. Coach answers from fixed rules on your phone, in English or Roman Urdu, and talks through a bad week with you. Had a messy night? Tell it the whole day in one message and it fills in your log. Switch on Smart Coach and an AI answers the harder questions; it never changes medicines or reads lab results.

Habit and step apps

They run on streaks, and a night shift breaks streaks. Moonful has no streaks. It has lights, a moon that fills with the night, and a sky that keeps what you kept. It also knows about your nights off, which no step counter does.

Built for the shift

It knows you do not work every night.

Shift patterns

Tell it your nights off, the same ones each week, or a roster such as 4 on, 4 off. Off nights follow your off-night wake and sleep times. The main walk keeps its place relative to waking.

Two food styles

Everyday supermarket food, with dishes like chicken traybake and turkey meatballs. Or South Asian home cooking: roti, salan, shami, dahi. Protein first in every meal, starchy carbs only at Meal 1, no pork, no alcohol. A shop list for the week and a night box builder for the hungry hours.

Offline

Add Moonful to your home screen and the app pages load without a signal. Only Smart Coach needs the internet.

No account

Open the site, answer a few questions, start. Your log lives on this phone. Move it with Export and Import, or link a second device with a code only you hold.

Reminders that reach a locked phone

Switch on push reminders from the home-screen app, or download a calendar file with eight reminders a night placed from your wake time. The titles never mention weight, food or health.

Your units, your numbers

Weight in kg, pounds or stone by region. HbA1c in mmol/mol or percent. The emergency number for your region on every safety screen.

Why a firefly

The light that works at night.

Fireflies once filled village nights across South Asia, then the lights came and they went quiet. Jugnu is that small light brought back: it does not need the sun, it glows from the inside, and it is brightest when everything around it is dark. That is the whole idea of Moonful, one night at a time.

Questions

Is it really free?
Yes. No account, no card, no paid tier. Smart Coach is an optional switch, also free, that sends your question to an AI provider only when you turn it on.
Where does my data go?
It stays in your phone's browser storage. No analytics on health data, no advertising, no selling. Link a second device and it travels encrypted with a code only you hold. Export or delete it in Settings.
Does it work where I live?
It runs in any browser and installs to the home screen on iPhone and Android. Pick your region for units and the emergency number. Coach reads English and Roman Urdu.
What if I miss a night, or work a roster?
Nothing resets. A missed night sits dark and the next starts fresh. Set your nights off or a roster like 4 on, 4 off, and off nights use their own hours.
Do I have to count calories or cook every night?
No calorie targets. One cooked meal a night, Meal 2. Meal 3 is a cold bowl from what you kept. Meal 4 is eggs from the fridge. There is a weekly shop list.
Is this medical advice?
No. Moonful is general guidance for healthy adults. It asks about insulin, heart disease, pregnancy and your relationship with food first, and changes what it asks of you. Check with your doctor and keep going to them.

Tonight is a good night to start.

Three minutes to set up: your wake and sleep times, your region, a few health questions. The first light is a glass of water, two minutes in. Free, no account, on your phone.

Start tonight, free

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