Meal plans for cut, maintain or bulk
Pick your goal and calorie target — we'll build a 1-day or 7-day plan that hits the number, with the right macros and a library of real meals.
Build your plan
Match your maintenance — weight stays steady.
3 meals + 1 snack — classic structure.
No meals match this combination of diet preset and calorie range yet. Try a different preset or adjust your calories.
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How we build your plan
Every plan is generated from a curated library of breakfasts, lunches, dinners and snacks. For each day, the planner tries many combinations and keeps the one closest to your calorie target while meeting a protein floor.
- Calorie accuracy: target ± ~60 kcal in most cases.
- Protein floor: at least ~25% of calories from protein by default.
- Diet filter: every meal has a tag set (vegetarian, vegan, keto, Mediterranean, high-protein).
Frequently asked questions
Is the meal planner free?+
Yes, completely free — no sign-up, no email required. The planner runs in your browser and doesn't store anything you enter.
Can I use the meal planner for bulking (surplus)?+
Yes. Pick the Bulk goal and bump your calorie target above your TDEE — typically +300 to +500 kcal for lean gain. The library includes higher-calorie bulk meals (peanut butter oats, mass-gainer shakes, pasta bowls) and you can set 2 or 3 snacks to comfortably hit targets of 3,000–3,500+ kcal.
How are meals selected?+
We maintain a curated library of breakfast, lunch, dinner and snack options with kcal and macros. The planner samples combinations until it finds one that lands near your target calories and meets a reasonable protein floor, filtered by your diet preset.
Can I swap a single meal?+
Yes. Every meal has a 'Swap' button that picks a different option for that slot while keeping the rest of your plan. Tap it until you find a meal you like.
Can I save my plan?+
Not in v1 — we don't require accounts. Use the Print button to save a printable PDF via your browser, or take a screenshot. Saved plans are coming later.
Does the planner support vegan, vegetarian or keto diets?+
Yes. Select Vegetarian, Vegan, Keto, Mediterranean or High-Protein from the diet preset dropdown and the planner only uses meals that match.