Free 7-day meal plans
22 ready-made weeks of eating, each with every meal laid out, the calories and protein for each one, and a single grocery list. Pick the goal that fits you, use the week as it is, or sign up to have one built around your own calorie target.
Weight loss
Filling meals that keep calories in check without cutting out whole food groups.
About 1,800 calories and 130g protein per day
AI meal planner for weight loss
Build a practical AI meal plan for weight loss with a live 7-day menu, nutrition estimates, grocery list, and answers to common questions.
About 1,800 calories and 130g protein per day
7-day weight loss meal plan
Get a dynamically generated 7-day weight loss meal plan with calories, protein, prep guidance, grocery list, and direct answers.
About 1,800 calories and 140g protein per day
High-protein weight loss meal plan
Generate a high-protein weight loss meal plan with live meal ideas, nutrition estimates, grocery list, prep tips, and FAQs.
About 1,700 to 1,900 calories and 110g+ protein per day
Cheap weight loss meal plan
Generate a budget-conscious weight loss meal plan using affordable, repeatable ingredients with a full grocery list and practical answers.
About 1,500 calories and 105g protein per day
1500 calorie meal plan
Generate a balanced 1500 calorie meal plan with a live 7-day menu, protein estimates, grocery list, and safety-conscious answers.
About 1,800 calories and 125g protein per day
1800 calorie meal plan
Generate an 1800 calorie meal plan with a live 7-day menu, protein-rich meals, practical prep guidance, and a grocery list.
Muscle gain and training
Plenty of protein and enough energy to train hard and recover.
About 2,800 calories and 165g protein per day
Muscle gain meal planner
Generate a muscle gain meal plan around protein, carbohydrates, training energy, a live grocery list, and practical FAQs.
About 2,600 calories and 160g protein per day
Meal plan for muscle growth
Generate a meal plan for muscle growth with protein at every meal, training carbohydrates, grocery list, prep notes, and FAQs.
About 2,800 calories and 175g protein per day
Bodybuilding meal planner
Generate a bodybuilding meal planner with high-protein meals, training carbohydrates, repeatable prep, grocery list, and FAQs.
About 2,100 calories and 140g protein per day
High-protein meal planner
Generate a practical high-protein meal planner with seven live days of meals, nutrition estimates, grocery list, and answers.
About 3,000 calories and 175g protein per day
3000 calorie meal plan
Generate a 3000 calorie meal plan with protein-rich meals, training carbohydrates, portion guidance, grocery list, and direct answers.
Everyday planning
A week of meals and one shopping list, for busy people, families and tight budgets.
About 2,000 calories and 125g protein per day
Weekly meal planner
Generate a complete weekly meal planner with seven live days, prep guidance, grocery list, nutrition estimates, and FAQs.
About 2,000 calories and 125g protein per day
Meal planner with grocery list
Generate seven days of meals and a live deduplicated grocery list, with nutrition estimates, prep guidance, and answers.
Flexible portions for adults and children
Family meal planner
Generate a flexible family meal planner with seven days of meals, ingredients, grocery list, kid-friendly flexibility, and FAQs.
About 2,000 calories and 120g protein per day
Meal planner for busy people
Generate a low-friction meal planner for busy people with fast meals, portable options, grocery list, prep notes, and FAQs.
Flexible portions with budget-first ingredients
Cheap weekly meal planner
Generate a cheap weekly meal planner built around affordable staples, repeat ingredients, leftovers, grocery list, and FAQs.
About 2,000 calories and 125g protein per day
Healthy meal planner
Generate a balanced healthy meal planner with vegetables, whole grains, protein-rich foods, grocery list, nutrition estimates, and FAQs.
Ways of eating
Plans that follow a specific way of eating from the first meal to the last.
About 2,000 calories and 95g plant protein per day
Vegan meal planner
Generate a vegan meal planner with plant proteins, whole grains, vegetables, grocery list, nutrition estimates, and FAQs.
About 2,000 calories and 105g protein per day
Vegetarian meal planner
Generate a protein-aware vegetarian meal planner with eggs, dairy, beans, lentils, grocery list, nutrition estimates, and FAQs.
Low carbohydrate, moderate-to-high protein, flexible calories
Keto meal planner
Generate a keto meal planner with low-carbohydrate meals, grocery list, nutrition estimates, preparation guidance, and FAQs.
About 2,000 calories and 125g protein per day
Gluten-free meal planner
Generate a gluten-free meal planner with naturally gluten-free staples, grocery list, nutrition estimates, and cross-contact guidance.
Consistent carbohydrate portions with protein and fiber at meals
Diabetic-friendly meal planning
Generate a balanced meal-planning example with consistent carbohydrates, protein, fiber, grocery list, and clear diabetes safety answers.
Not sure how much you should be eating? Start with the macro calculator. To check a single meal, see calories in popular meals or calories in East African food.