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Hi, Debthorpe2009. That change is something only you can make. Did you deselect “keto” in your profile? That’s what makes the change.

Hi, Debthorpe2009. There are more foods in our non-keto route (which is what you used for Menu #4), but they are much lighter than in the keto menu. Overall, the calories are the same, but there is less fat and more protein and carbohydrates. Overall, it still supports your goal weight. As for the timing, you choose what works for you – most people like having the meals/snacks about 2.5-3 hours apart, with the last snack at least an hour before retiring for the night.
You can see the free foods list when you click on the “Vegetables of Your Choice” link in your menu – they are in the far right column.
We don’t yet have a recipe calculator, but you can use the following reference to change the size: https://www.trimdownclub.com/reducing-the-size-of-recipes.
We do have some keto smoothie recipes in our collection, which make great snacks. If you’re seeking keto-supportive protein powders, note that to get in ketogenesis, you need to take in more fat than protein and carbohydrate combined – so we recommend a powder that also has some fat in it, like “Now Foods Sports Keto Protein with MCT Powder” or “Garden of Life Dr. Formulated Keto Fit Weight Loss Shake.”