1) Take the quick quiz
Answer a few quick questions — we set calories, balance macros and adapt portions to your metrics. Add preferences like diet, allergies or eating window.
Smarter meals
Better results
Personalized weekly plans with easy recipes, clear portions and a short grocery list.
Create Meal Plan
Trusted by 24,000+ people
24k+
Users
4.8
Avg rating
500k+
Meals planned
92%
Stick with plan
How it works
Personalized weekly meal planning for weight loss, muscle gain and better health — tailored calories, macros and portions without manual calorie counting.
2) Get your 7‑day meal plan
Realistic weekly menu with no repeats — recipes, portions and daily macros done for you. Built for busy routines and simple shopping.
3) Follow the menu and short grocery list
Shop once, cook fast and stay consistent with a simple weekly list and smart swaps. Generate ideas from your fridge when short on ingredients.
Popular meal plans
Keto, Mediterranean, Vegetarian, High‑protein, Low‑carb, Gluten‑free, Paleo, Balanced — personalized calories, macros and portions with 7‑day menus and a smart grocery list.
Keto
Low‑carb, higher‑fat meals for steady energy and appetite control.
Mediterranean
Heart‑friendly plates with olive oil, veg, legumes, grains and fish.
Vegetarian
Plant‑forward menu with complete proteins and simple prep.
High‑protein
30–40% protein, smart carbs and fats to build strength.
Low‑carb
Flexible carb limits with fiber‑first plates for satiety.
Gluten‑free
No wheat, barley or rye — practical, tasty recipes with macros.
Paleo
Produce‑heavy, protein‑rich meals without grains or legumes.
Balanced
Classic plate method for stable energy and simple adherence.
Why people choose us
Personalized, adaptive meal planning that fits your taste and life.
Truly personalized
AI‑powered meal planning that adapts to your weight loss, muscle gain or health goals. Choose popular diets like Keto, Mediterranean, High‑protein, Low‑carb, Vegetarian/Vegan, Gluten‑free or Paleo. We respect allergies, food dislikes, preferred cuisine and intermittent fasting windows — with clear portions and macronutrients per meal.
Improves every week
Smart personalization learns from your choices — more recipes you like, fewer you skip. Your plan updates every week automatically with a new 7‑day menu and no repeats, balanced calories and macros, and a structure that fits work and family schedules. Swap meals any time — the following weeks adapt to your preferences.
Cook from your fridge
Use our meal from fridge tool to generate dinner ideas with ingredients on hand — practical, tasty suggestions that reduce food waste and keep you on plan.
Smart shopping list
Automatic grocery list grouped by category — short, efficient and tailored to your weekly meal plan. Shop once, save time, and follow clear portions for consistent results.
What our users say
Real stories from people using AI Meal Planner — steady weight changes, better energy and simpler shopping with clear portions and weekly structure.
Frequently Asked Questions
Does meal planning help with weight loss? +
Yes. Your plan is tailored to target calories and macros, so you can lose weight steadily without stress.
Can I get a vegan or vegetarian menu? +
Absolutely. Choose your preference during onboarding and we’ll generate a fully plant-based weekly plan.
Do I need to count calories myself? +
No. We calculate portions and macros for each meal, so you always know what and how much to eat.
Can the plan fit my family schedule? +
Yes. We focus on simple recipes, repeatable ingredients and a clear grocery list that saves time for families.
How much should I weigh for my height? +
We estimate a healthy range using BMI and your context (age, sex, activity). During onboarding you’ll see an ideal range and a realistic target tailored to you.
What’s a healthy calorie deficit for weight loss? +
Typically 300–500 kcal/day below maintenance works best for steady, sustainable results. We calculate this for you and adjust weekly as needed.
How much protein do I need each day? +
Most people do well at 1.6–2.2 g protein per kg of body weight. Your plan sets specific daily amounts and distributes protein across meals.
Healthy choice at Chick‑fil‑A? +
Great lighter picks include grilled nuggets or the grilled chicken sandwich with fruit. Your plan shows comparable swaps and exact macros.
Healthier options at McDonald’s or similar? +
Choose grilled proteins, salads, or smaller portions. We provide fast‑food swaps with calories and macros so you stay on target on busy days.
Can I do intermittent fasting (e.g., 16/8) with this plan? +
Yes. Select your eating window and we’ll align meal timing and portions to fit 16/8 or other IF patterns without compromising nutrition.
Are grocery lists included? +
Yes. Each week includes a short, repeatable grocery list grouped by category to save time and reduce food waste.
How quickly will I see results? +
Most users notice better energy within a week and steady weight change after 2–3 weeks, assuming consistent adherence to the plan.
Start meal planning today
Change your routine, improve your health and feel better every week.
- Heart‑healthy, balanced meals
- Steady energy and better sleep
- Plan updates every week
