Set your goal, body, activity and what's off the table. 7-Day Meal Plan for You returns a 7-day meal plan, a categorized shopping list and a nutrition table — with portions tuned to your calorie and protein targets.
Free plan · 1 generation per day · no card required
Your daily target
2,180 kcal
Estimates for general nutrition. Not medical advice.
No diagnosis. No medical claims. Just food that fits your week.
Three focused styles
We don't do "healthy eating" in general. Each plan style changes the calorie target, protein level, carb quality and ingredient costs.
Higher-protein days for lifting and recovery.
A modest calorie surplus and about 1.9 g of protein per kg of body weight, spread across 3–5 meals, with carbs placed where they help training.
Lower-glycemic plates for steadier mornings.
Fiber-forward carbohydrates, protein at every meal, and no extreme restriction. Built for people who want steadier energy — not a treatment plan.
General nutrition information only. Not intended to diagnose or treat diabetes or prediabetes.
Build a Steady Energy planHigh-protein fat-loss weeks that fit a student budget.
A moderate calorie deficit built from cheap staples — oats, beans, rice, eggs and frozen veg — with protein kept high so you hold onto muscle.
How it works
No 40-question quiz. The builder asks only what actually changes the maths — then the engine does the boring part.
Typical inputs
Age, sex, height, weight and activity level feed a Mifflin–St Jeor estimate. Your plan style then sets the calorie and protein targets.
Vegan, vegetarian or omnivore. Nine allergen exclusions. Disliked ingredients. Weekly grocery budget and how long you'll actually cook.
Seven days of breakfast, lunch, dinner and snacks — each portion-scaled — plus an aisle-by-aisle shopping list and a daily nutrition table.
Inside a plan
Every recipe lists grams, not "one handful." Swaps recalculate the day's macros and the shopping quantities instantly — no spreadsheet required.
Breakfast
Greek yogurt & berry bowl
412 kcal
28 g protein
Lunch
Chicken & quinoa power salad
624 kcal
44 g protein
Snack
Cottage cheese & berries
215 kcal
18 g protein
Dinner
Baked chicken, sweet potato & broccoli
681 kcal
52 g protein
Produce
$4.10
Protein
$5.80
Dairy
$2.35
Pantry
$1.20
Built for real constraints
Dairy, eggs, gluten, tree nuts, peanuts, soy, fish, shellfish and sesame are filtered at the ingredient level — not just on the recipe label.
Each meal is scaled between 0.85x and 1.35x so the day lands near your calorie goal without asking you to do arithmetic.
Cost per 100 g drives recipe scoring. Budget Cut leans on oats, beans, rice, eggs and frozen vegetables instead of salmon and quinoa.
Replace an ingredient or a whole meal and the nutrition table and shopping quantities update together.
Simple pricing
One free plan per day. Pro is $7.99/month or $69/year — unlimited plans, ingredient swaps, week-to-week rotation and PDF export.
Compare plansDemo checkout — no card is charged in this build.
Pro monthly
$7.99
per month
Meal-prep kit
Affiliate links: we may earn a commission if you buy through these links, at no extra cost to you. Listings are not health claims or endorsements.
Sponsored · Cookware
Glass meal-prep containers
Three-compartment sets that survive the dishwasher and make Sunday prep feel less chaotic.
Sponsored · Cookware
Digital kitchen scale
A $15 scale turns 'a chicken breast' into actual grams — the single biggest upgrade to portion accuracy.
Sponsored · Supplements
Third-party tested protein
Whey or a plant blend that lists its protein per scoop and carries a third-party test seal.
No. It is an educational meal-planning tool that outputs general nutrition information. It does not diagnose, treat, cure or prevent any disease, and it is not a substitute for a doctor or registered dietitian.
They are estimates. We use the Mifflin–St Jeor equation plus activity multipliers, then scale recipes to a target. Real needs vary by 10–20%. Use the first two weeks as feedback, not gospel — adjust portions based on hunger, energy and results.
Yes. You can choose omnivore, pescatarian, vegetarian or vegan, and exclude dairy, eggs, gluten, tree nuts, peanuts, soy, fish, shellfish and sesame. Always read product labels — factory cross-contamination is outside our control.
One full 7-day plan per day, including the shopping list and nutrition table. You can regenerate tomorrow. Pro removes the daily limit and unlocks ingredient swaps, weekly rotation and PDF export.
We do not design plans for managing a condition. The 'Steady Energy' style is general lower-glycemic eating, not a treatment protocol. If you have a diagnosis, are on medication or are pregnant, ask your clinician before changing how you eat.
Plans are assembled by a nutrition rule engine: target calculation, recipe filtering against your allergens, portion scaling and a scoring pass that balances protein, calories and cost. An LLM layer can be enabled for recipe wording, but every number comes from our ingredient database.
In production, billing is handled by PayPal and you can cancel from your PayPal account at any time. This demo uses a local mock checkout so no card is ever charged.
Ready when you are
Start with the free plan. Upgrade only if the week actually works for you.
Build my plan7-Day Meal Plan for You provides general nutrition information and sample meal ideas — not medical advice. It does not diagnose, treat, cure or prevent any disease.