Meal planner
Generate a full day of eating that hits your macros. Swap anything you don't like — portions re-balance automatically.
Shopping list
Raw / as-listed weights for repeating this exact day. Add ~10% for trimming and waste.
Day Totals
Bars show the plan vs your target. Values use typical USDA per-100 g data; real products vary.
How to use the meal planner
Start with targets from the TDEE calculator or the macro calculator — they're loaded automatically. Choose how many meals you eat and your diet style, then press Generate until you see a day you like. Use ↻ next to any food to swap it for another of the same kind, or ✕ to never see it again. Every change re-solves all portions so the day still hits your numbers.
Rotating a few generated days through the week is a simple way to add variety while keeping intake consistent — the shopping list multiplies quantities for you.
Frequently asked questions
How does the meal planner choose foods?
For every meal it picks a protein source, a carbohydrate source, a fat source and a vegetable or fruit from our food database, filtered by your diet and allergy settings. It then solves portion sizes for the whole day at once so that protein, carbs and fat land as close as possible to your targets, while keeping each meal near its share of daily calories.
Where do my targets come from?
If you used the TDEE or macro calculator on this site, your latest targets are loaded automatically from your browser. You can also type any protein, carb and fat numbers directly.
Are the portions exact?
Portions are rounded to practical amounts (5–10 g steps, or half pieces for eggs, bread slices and similar), and nutrient values are typical USDA averages, so real numbers vary by brand and preparation. Daily totals are usually within a few percent of the targets.
Can I use this plan if I have a medical condition?
The planner is a general educational tool, not a clinical diet. If you have diabetes, kidney disease, food allergies, an eating disorder, or are pregnant, work with a doctor or registered dietitian.