Meal Plan Builder

Create customized weekly meal plans based on your dietary goals, preferences, and nutritional needs with our interactive builder.

Goal Advisor BETA
Currently Free
PREMIUM

Complete these steps to get personalized nutrition recommendations based on your goals.

1 Basics
2 Activity
3 Goals
4 Results
Basic Information
Activity Level

Select the option that best describes your typical weekly activity level:

Do you exercise with weights or resistance training?

Your Goals

What is your primary fitness goal?

Your Personalized Plan
2,100
Daily Calories
Balanced
Recommended Diet
Macronutrient Breakdown
Protein: 30% (158g)
Carbs: 45% (236g)
Fat: 25% (58g)
Plan Settings
calories
Recommended range: 1200-4000 calories
American
Mediterranean
Asian
Mexican
Indian
Italian
Middle Eastern
This will create a complete 7-day meal plan based on your preferences.
Getting Started
  1. Set your nutritional goals - Either use the Goal Advisor for personalized recommendations based on your body metrics and fitness goals, or manually enter your dietary preferences.
  2. Customize your preferences - Select your preferred cuisines, dietary restrictions, cooking time, and budget level to tailor your meal plan.
  3. Generate your plan - Click the "Generate Meal Plan" button to create a complete 7-day meal plan with recipes and grocery list.
  4. Preview and adjust - Review your meal plan across the tabs, make any needed adjustments, and export it for easy reference.
Pro Tips
Use the Goal Advisor for personalized calorie and macronutrient targets based on your body metrics.
Select up to 3 cuisines for more variety in your meal plan.
Export your plan to PDF for easy reference throughout the week.
Use with the Analyzer to evaluate the nutritional quality of your meal plan.
Did You Know?

You can export your completed meal plan to our Meal Plan Analyzer tool to get a detailed nutritional analysis and optimization recommendations.

Visit Meal Plan Analyzer
Sample Diet Plans

Not sure which diet is right for you? Here's a quick overview of our dietary options:

Balanced Nutrition

A well-rounded diet with balanced macronutrients

  • 40-50% carbs, 25-35% protein, 20-30% fats
  • Includes all food groups
  • Focuses on whole, nutrient-dense foods
Ketogenic

High-fat, low-carb diet for ketosis

  • 5-10% carbs, 20-25% protein, 70-75% fats
  • Very low carbohydrate intake (<20-50g/day)
  • Emphasizes healthy fats and moderate protein
High Protein

Emphasizes protein for muscle building/recovery

  • 30-40% carbs, 30-40% protein, 20-30% fats
  • Higher protein intake (1.6-2.2g per kg of body weight)
  • Great for muscle building and recovery
Heart Healthy

Low sodium, low saturated fat for cardiovascular health

  • 45-55% carbs, 15-25% protein, 25-35% fats
  • Low in sodium and saturated fats
  • Rich in omega-3 fatty acids and fiber
Mediterranean

Inspired by traditional Mediterranean eating patterns

  • 40-50% carbs, 15-25% protein, 30-40% fats
  • Rich in fruits, vegetables, whole grains
  • Emphasizes olive oil, fish, and nuts
Plant-Based

Focuses on foods derived from plants

  • 50-60% carbs, 15-20% protein, 25-30% fats
  • Entirely plant-derived foods
  • Rich in legumes, nuts, seeds, and whole grains
Healthy Reminder: The best diet is the one you can maintain consistently. Choose an approach that aligns with your lifestyle and preferences.

No meal plan available yet

Generate a meal plan in the "Build" tab to preview it here.

No recipes available yet

Generate a meal plan in the "Build" tab to see recipes here.

No grocery list available yet

Generate a meal plan in the "Build" tab to get your grocery list.

No meal plan available yet to export

Generate a meal plan in the "Build" tab first.