Meal Plans by Diet Type
Browse 30+ meal plans organized by diet type and calorie goal. Each includes recipes, macros, and a grocery list — personalized to your taste and goals.
Calorie-Based Plans
Choose a calorie target that fits your goals.
1000 Calorie Meal Plan
Supervised rapid weight loss
A very low calorie diet for rapid weight loss under medical supervision. High protein to preserve muscle on an aggressive deficit.
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1100 Calorie Meal Plan
Fast results with careful planning
An aggressive but manageable 1,100 calorie plan. Protein-prioritized meals that support fat loss while keeping energy levels stable.
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1200 Calorie Meal Plan
Maximum results, minimum calories
A structured 1,200 calorie plan for fast, safe weight loss. High-protein meals that keep you satisfied on fewer calories.
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1300 Calorie Meal Plan
Between aggressive and moderate
A 1,300 calorie plan bridging aggressive and moderate deficits. Satisfying portions with enough protein to protect lean mass.
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1400 Calorie Meal Plan
Between moderate and aggressive
A 1,400 calorie plan for effective weight loss with enough protein to preserve muscle. Ideal for petite adults and moderate activity.
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1500 Calorie Diet
Balanced deficit for weight loss
Lose weight steadily with 1,500 calories of nutrient-dense meals. High protein, balanced macros, no deprivation.
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1600 Calorie Meal Plan
The sweet spot for weight loss
A 1,600 calorie plan that balances effective weight loss with enough fuel for daily activities and light exercise.
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1700 Calorie Meal Plan
Comfortable deficit for active people
A 1,700 calorie plan that supports exercise while maintaining a steady deficit. Perfect for active adults who want to lose weight without fatigue.
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1800 Calorie Diet
Generous portions, steady results
Eat well at 1,800 calories with balanced macros, satisfying portions, and delicious recipes. Ideal for active lifestyles.
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1900 Calorie Meal Plan
Gentle weight loss for active adults
A gentle 1,900 calorie deficit for active adults. Enough fuel for workouts with a slight caloric reduction for gradual fat loss.
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2000 Calorie Meal Plan
Balanced energy for active lifestyles
A 2,000 calorie plan for maintenance or mild deficit. Ideal for active women, men losing weight, and balanced nutrition.
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2100 Calorie Meal Plan
Balanced energy for active lifestyles
A 2,100 calorie plan for maintenance or mild deficit. Ideal for active women, moderately active men, and body recomposition.
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2200 Calorie Meal Plan
Maintenance or lean muscle gains
A 2,200 calorie plan for lean bulking or maintenance. Enough surplus for muscle growth without excessive fat gain.
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2300 Calorie Meal Plan
Moderate surplus for growth
A 2,300 calorie plan with a moderate surplus for muscle building. Strategic macro timing to fuel training and recovery.
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2400 Calorie Meal Plan
Lean muscle gains without excess fat
A 2,400 calorie plan for clean surplus eating. Build muscle efficiently with protein-rich, nutrient-dense meals.
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2500 Calorie Meal Plan
For serious lifters and athletes
A 2,500 calorie plan for athletes and serious lifters. High protein with enough carbs to power intense training sessions.
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2600 Calorie Meal Plan
Fuel for serious training
A 2,600 calorie performance meal plan. Optimized for strength athletes, bodybuilders, and active individuals with high energy demands.
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2700 Calorie Meal Plan
Aggressive surplus for max growth
A 2,700 calorie plan for aggressive bulking and high-performance training. Big meals with smart macros to maximize muscle gains.
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2800 Calorie Meal Plan
Serious mass for serious lifters
A 2,800 calorie plan for serious mass building. Enough volume and protein to support intense training and rapid muscle growth.
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2900 Calorie Meal Plan
Maximum surplus for hard gainers
A 2,900 calorie plan for hard gainers who struggle to put on size. Nearly 3,000 kcal of muscle-building nutrition every day.
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3000 Calorie Meal Plan
Fuel for athletes and hard gainers
A high-calorie meal plan for bulking, athletes, and hard gainers. 3,000 kcal with 180g+ protein for maximum muscle growth.
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Weight Loss Meal Plan – Calorie Deficit Diet
~1,600 kcal, steady fat loss
A 7-day weight loss meal plan for women and men. Moderate calorie deficit with balanced macros, satisfying meals, and no extreme hunger. Free meal plan for sustainable fat loss.
View Plan →Diet & Health Plans
Find the right plan for your lifestyle, health goals, or dietary needs.
Keto Diet
Low‑carb, high‑fat & satiating
Low‑carb, higher‑fat meals for steady energy. Our AI balances electrolytes and fiber so Keto stays sustainable.
- 20–50g net carbs/day
- Calibrated protein
- Simple grocery list
Mediterranean Diet
Olive oil, fish & fresh veg
Heart‑friendly approach built on olive oil, vegetables, legumes, and fish. Balanced macros and tasty recipes.
- High satiety meals
- Healthy fats & flavor
- Easy weekly prep
Vegetarian Diet
Plant‑forward & complete proteins
Plant‑forward menu with complete proteins from eggs, dairy, tofu and legumes. Clear portions and family‑friendly.
- High‑fiber plates
- Balanced energy
- Allergy swaps
High‑Protein Diet
30–40% protein for strength
Build strength and recover faster. Designed for busy routines with smart carbs and fats to keep hunger in check.
- Optimal protein timing
- Aligned to training
- Repeatable staples
Low‑Carb Diet
Flexible carbs, fiber‑first
Fewer carbs, more non‑starchy vegetables and lean proteins. Great for stabilizing blood sugar and steady weight goals.
- Flexible limits
- Fiber‑first focus
- Simple swaps
Gluten‑Free Diet
No wheat, barley or rye
Practical, tasty recipes using everyday gluten‑free staples. No wheat, barley or rye, with full macros and portions.
- Whole‑food focus
- Clear shopping labels
- Family‑friendly
Paleo Diet
Whole foods, no grains
Produce‑heavy, protein‑rich meals with no grains, legumes or refined sugar. Straightforward recipes and a clean grocery list.
- Focus on real food
- Healthy fats
- Easy batch cooking
Balanced Diet
Classic plate, everyday friendly
Classic plate method for stable energy. Ideal for families and everyday cooking with clear portions.
- Protein + Veg + Carb
- Prep shortcuts
- Auto grocery list
Carnivore Diet
All‑meat, nutrient‑dense
Simplify nutrition with carnivore diet meals. Beef, eggs, fish and organ meats for maximum protein and satiety.
- Zero carb simplicity
- High satiety
- Elimination benefits
Vegan Diet
100% plant‑based nutrition
Fully plant‑based meals with complete amino acid profiles. B12, iron and omega‑3 sources built into every day.
- Complete amino acids
- B12 & iron sources
- Zero animal products
DASH Diet
Low sodium, high potassium
Clinically proven to lower blood pressure. Focuses on fruits, vegetables, whole grains, and lean proteins.
- Lower blood pressure
- Heart protection
- Doctor recommended
Diabetic Diet
Low glycemic, balanced carbs
Control blood sugar with low glycemic meals. Proper portions, fiber-rich foods, and consistent meal timing.
- Blood sugar control
- Carb counting made easy
- Steady energy all day
ADHD Diet
Brain-boosting, focus-friendly meals
Omega-3 rich foods, lean proteins, and low-sugar meals designed to support focus, mental clarity, and sustained energy.
- Omega-3 rich foods
- Protein for sustained focus
- No artificial additives
Carb Cycling Diet
Alternate high & low carb days
Strategically rotate carb intake for fat loss and muscle preservation. High carb on training days, low carb on rest days.
- Optimized fat loss
- Preserve muscle mass
- Metabolic flexibility
Acid Reflux Diet
Gentle, trigger-free meals
Avoid heartburn triggers with low-acid, non-spicy meals. Gentle on the stomach while keeping nutrition complete.
- No trigger foods
- Gentle on stomach
- Anti-inflammatory
Elimination Diet
Identify food sensitivities
Remove common allergens systematically, then reintroduce one by one to discover what foods work best for your body.
- Identify sensitivities
- Reduce inflammation
- Reset digestion
Ulcer Diet
Stomach-soothing, healing foods
Gentle, easy-to-digest meals that help heal stomach ulcers. Probiotic-rich, low-acid foods for gut recovery.
- Stomach soothing
- Anti-inflammatory
- Easy to digest
Fatty Liver Diet
Liver-friendly, low-sugar meals
Reduce liver fat with antioxidant-rich foods, omega-3s, and high-fiber vegetables. No added sugars or processed foods.
- Liver detox foods
- No added sugar
- Rich in antioxidants
Pancreatitis Diet
Ultra low-fat, gentle meals
Very low-fat meals under 25g daily to support pancreas recovery. Easy-to-digest proteins and simple carbs.
- Very low fat
- Easy to digest
- Nutrient dense
Gestational Diabetes Diet
Safe meals for mom & baby
Manage blood sugar during pregnancy with balanced carbs, adequate protein, and nutrient-dense meals for mother and baby.
- Blood sugar safe
- Baby-friendly nutrition
- Doctor approved
Gastritis Diet
Bland, stomach-gentle meals
Soothe stomach inflammation with bland, low-acid, anti-inflammatory foods. No spicy, acidic, fried, or caffeinated ingredients.
- Bland & Low-Acid
- Anti-Inflammatory
- Easy to Digest
Metabolic Confusion Diet
Calorie cycling for plateaus
Break through weight loss plateaus by cycling between high and low calorie days. Keep your metabolism guessing.
- Break plateaus
- Boost metabolism
- Flexible eating
PCOS Meal Plan
Low glycemic, anti-inflammatory
Balance hormones with low-glycemic, anti-inflammatory meals. Support insulin sensitivity and feel your best.
- Hormone Support
- Low Glycemic
- Anti-Inflammatory
7 Day Low-Sodium Diet Meal Plan
Under 1,500mg sodium, flavorful
Protect your heart with meals under 1,500mg sodium per day. Fresh herbs and whole foods make low-salt eating delicious.
- Under 1500mg Sodium
- Heart Healthy
- Fresh Ingredients
7-Day Meal Plan for Cancer Patients
High protein, easy to digest
Nourish your body during treatment with gentle, high-protein meals designed to maintain strength and support recovery.
- High Protein
- Nutrient Dense
- Easy to Digest
7-Day Meal Plan for Kidney Disease
Low sodium, potassium & phosphorus
A renal-friendly 7-day meal plan for kidney disease (stages 3-4). Controlled sodium, potassium, phosphorus, and protein with flavorful meals that meet renal guidelines.
- Low Sodium
- Controlled Potassium
- Kidney Safe
Pregnancy Meal Plan
Folate, iron, DHA & calcium
Nourish every trimester with nutrient-dense meals rich in folate, iron, DHA, and calcium for a healthy pregnancy.
- Folate & Iron Rich
- DHA for Baby
- Trimester Adjusted
Prediabetic Meal Plan
Low glycemic, high fiber
Reverse prediabetes with low-glycemic meals. Balanced carbs, high fiber, and smart portions to stabilize blood sugar.
- Low Glycemic
- High Fiber
- Blood Sugar Stable
Bulking Meal Plan
Calorie surplus for lean gains
Build lean muscle with a clean calorie surplus. High protein, strategic carbs, and training-aligned meals.
- Calorie Surplus
- High Protein
- Training Aligned
7-Day Meal Plan for Muscle Gain
Protein-optimized for growth
A 7-day meal plan for muscle gain with high-protein meals, strategic macro timing, and recovery-focused nutrition. Build lean muscle with personalized recipes.
- High Protein
- Macro Timed
- Recovery Focused
Plant-Based Meal Plan
Complete nutrition from plants
Whole-food plant-based meals with complete proteins, essential nutrients, and satisfying variety. No deprivation.
- Complete Protein
- Fiber Rich
- Anti-Inflammatory
Anti-Inflammatory Diet Meal Plan
Heal with whole foods
Fight chronic inflammation with omega-3-rich fish, berries, leafy greens, and turmeric. Ideal for rheumatoid arthritis, joint pain, and autoimmune conditions. No processed foods, no refined sugar.
- Omega-3 Rich
- Antioxidants
- No Processed Foods
7-Day High Protein Low-Carb Meal Plan
150g+ protein, under 100g carbs
Maximize muscle retention and fat loss with a high-protein, low-carb approach. 150g+ protein and under 100g carbs daily.
- 150g+ Protein
- Low Carb
- Fat Burning
7-Day Meal Plan for Ulcerative Colitis
Gentle, healing nutrition
A low-residue, anti-inflammatory meal plan designed for ulcerative colitis. Gentle foods that minimize flares and support gut healing.
- Low Residue
- Anti-Inflammatory
- Gut Healing
Clean Eating Meal Plan
Whole foods, zero junk
Eat clean with whole, unprocessed foods. No refined sugar, no artificial ingredients — just real food that fuels your body.
- Whole Foods
- No Processed
- Natural Ingredients
7-Day Meal Plan for Elderly Female
Bone health, energy & easy prep
A nutrient-dense meal plan for women 65+ focused on calcium, vitamin D, protein for muscle preservation, and easy-to-prepare meals that support bone health and sustained energy.
- Bone Strength
- Soft Textures
- High Protein
7-Day Meal Plan for Teenage Girl
Growth, energy & healthy habits
A balanced meal plan for teenage girls (13-19) supporting growth, hormonal health, iron needs, and sustained energy for school, sports, and social life — without restrictive dieting.
- Growth Support
- Iron & Calcium
- Teen-Friendly
Budget Meal Plan
Eat well, spend less
Eat healthy on a budget with cheap, nutritious meals averaging $5-7 per day. Affordable ingredients, batch cooking tips, and a grocery list that keeps your wallet happy.
- Under $7/Day
- Batch Cook
- Zero Waste
How to choose the right meal plan
With dozens of diet styles available, picking the right meal plan comes down to three things: your health goal, your food preferences, and any medical conditions you need to manage. Our AI takes all of this into account and builds a weekly menu with recipes, macros, and a grocery list — personalized to you.
Weight loss plans
If your goal is to lose weight, start with a high-protein meal plan or low-carb plan. Both create a sustainable calorie deficit while keeping you full. For a more structured approach, try metabolic confusion or carb cycling — both alternate calorie intake to prevent metabolic adaptation.
Lifestyle & dietary preference plans
Choose based on how you like to eat. Keto is ideal for those who prefer high-fat, low-carb meals. Mediterranean is widely recommended for heart health and longevity. Vegan and plant-based plans work for ethical or environmental reasons. Paleo focuses on whole, unprocessed foods.
Health condition plans
Managing a medical condition requires specific nutritional adjustments. We offer plans for diabetes, kidney disease, PCOS, anti-inflammatory needs, pregnancy, and more. Each plan follows evidence-based dietary guidelines while keeping meals enjoyable and practical.
Calorie-based plans
Not sure which diet to follow? Start with a calorie target instead. Our calorie-based plans range from 1,200 to 3,000+ calories per day. The AI balances your macros automatically — you just pick a calorie level that matches your goal (deficit for weight loss, surplus for muscle gain, or maintenance).
Gut health plans
Digestive issues require careful food selection. Our elimination diet, gastritis, acid reflux, and fatty liver plans avoid trigger foods while ensuring complete nutrition. Each plan includes gentle, easy-to-digest recipes.
Free personalized plan in under 2 minutes