Enter your stats and goal — we calculate your exact calorie and macro targets, then build a personalized week of meals from breakfast to dinner and snacks, with a full shopping list included.
Free to start · No credit card required
Rest of week
Tue
2.3k
Wed
2.4k
Thu
2.3k
Fri
2.3k
Sat
2.3k
Sun
2.3k
1 479
healthy recipes
7-day
meal plans
4
macros tracked
How it works
Age
28yrs
Weight
75kg
Height
178cm
Goal
01
Age, weight, height, activity level, and goal — cut, maintain, or bulk. We use the Mifflin-St Jeor equation to calculate your exact calorie and macro targets.
02
1 479 real recipes, selected to hit your daily calorie and macro targets — breakfast, lunch, dinner, and snacks, all in one view. Ready in seconds.
03
Don't like a meal? Swap it for a macro-matched alternative. Adjust portions on any recipe. Then generate your shopping list — all ingredients merged and grouped by category.
Macro precision
We use the Mifflin-St Jeor equation — the gold standard for TDEE estimation. Every recipe is selected to hit your calorie and macro targets for the day. Dial in your protein, carb, and fat split and regenerate your plan in one click.
Your daily target
Mifflin-St Jeor · Adjustable P/C/F split
Week overview
2 340 kcal targetMon
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
Full week planning
Seven days of breakfast, lunch, dinner, and snacks — drawn from 1 479 nutrition-focused recipes with full ingredient lists and step-by-step instructions. Swap any meal in one click, or copy a favourite across multiple days.
Smart shopping
Every ingredient from your week, totalled and grouped by category — produce, meat & fish, dairy, grains, and more. Similar ingredients are merged automatically: chicken appears once with the full combined amount across every recipe that uses it.
Shopping list
22 itemsProtein
Carbs
Dairy
Grouped by category · ingredients merged automatically
Everything included
Don't want a meal? Swap it in one click — every replacement stays within 5% of your calorie target. Tweak your protein, carb, and fat split live on step 4, or switch between cut, maintain, and bulk without re-doing the wizard.
Every ingredient from your week, merged and totalled automatically. Chicken appears once with the full combined grams across every recipe that uses it.
Browse 1 479 nutrition-focused recipes — from morning porridge and snacks to dinner. Search by name, filter by type or dietary need, and heart the ones you love to generate plans from your favourites.
Vegetarian, vegan, gluten-free, and lactose-free. Toggle morning and afternoon snack slots on or off. Every meal generated, swapped, and listed respects your preferences.
Heart the recipes you love and generate future plans straight from your favourites. A variety system tracks what you've eaten recently — so every new week draws from a different set of meals.
Cook once, eat for 2 to 7 days. Set your prep frequency and the planner repeats meals across the matching days — then adjust any portion from 0.5× to 4× and shopping quantities update instantly.
Your stats. Your macros. A full week of balanced meals and a shopping list — ready in under 60 seconds.
Build my meal plan — freeFree to start · No credit card required