Free tool
Meal plan creator
Build a day of meals that hits your calorie and macro targets, with portion sizes, diet filters and one-tap shuffling.
Your meal plan
Enter your targets and tap “Create my plan”.
How this works
Each meal gets a protein, a carb and a fat source (plus vegetables at lunch and dinner). Portions are then solved so the day lands as close as possible to your targets. Amounts are rounded to practical sizes, so totals are usually within a few percent.
Nutrition values are approximate, from USDA FoodData Central. Weigh foods cooked unless they're marked “dry”, and check labels for protein powders.