Your exact calories.
A full week of meals.
One shopping list.

Tell us your goal. We do the math and build the plan — matched to your exact calorie and macro targets.

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No signup required · Free to start

Week plan · Lunch
DayMealStats
MonOat Porridge & Soft-Boiled Eggs
487 kcal38g P
TueGreek Yogurt Bowl with Berries
412 kcal31g P
WedGrilled Chicken & Brown Rice
524 kcal44g P
ThuSalmon & Roasted Vegetables
498 kcal41g P
FriTurkey & Avocado Wrap
463 kcal36g P
Matched to 2 340 kcal target5 days planned

10 000+

plans generated

200+

recipes

Free

to start

How it works

Three steps.
Under 60 seconds.

Age

28yrs

Weight

75kg

Height

178cm

Goal

CutMaintainBulk

01

Enter your details

Height, weight, age, activity level, and goal — cut, maintain, or bulk. Takes about 30 seconds.

Monday1 614 / 2 340 kcal
BreakfastOat Porridge & Eggs412
LunchChicken & Brown Rice524
DinnerSalmon & Veg498
SnackGreek Yogurt180

02

Get your meal plan

We calculate your exact TDEE using Mifflin-St Jeor, then match recipes to hit your daily calorie and macro targets.

Shopping list18 items
Chicken breast700 g
Brown rice400 g
Greek yogurt500 g
Salmon fillet300 g
Broccoli400 g

03

Generate shopping list

Every ingredient from your week, deduplicated and totalled. Ready to print, share, or view offline.

Calorie precision

Calorie precision,
not guesswork.

We use the Mifflin-St Jeor equation — the gold standard for TDEE estimation. Every meal is matched to your daily target, to within 5%.

Your daily target

2 340kcal / day
Protein175g · 30%
Carbohydrates263g · 45%
Fat65g · 25%

Mifflin-St Jeor · Maintain weight

Week overview

2 340 kcal target

Mon

2.3k

kcal

Tue

2.3k

kcal

Wed

2.4k

kcal

Thu

2.3k

kcal

Fri

2.3k

kcal

Sat

2.4k

kcal

Sun

2.2k

kcal

28 meals planned16 380 kcal total

Full week planning

A full week,
not just dinner.

Seven days of breakfast, lunch, dinner, and snacks — rotated from 200+ real recipes so you're not eating the same thing twice.

Smart shopping

One list.
Zero overlap.

Every ingredient from your week, totalled and grouped by category. Chicken appears once — with the combined grams from every recipe that uses it.

Shopping list

18 items

Protein

Chicken breast700 g
Salmon fillet300 g

Carbs

Brown rice400 g
Oats300 g

Dairy

Greek yogurt500 g
Eggs12 pcs

Aggregated from 5 days · zero duplicates

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Takes under 60 seconds