Other tools guess.
We hit the number.
Most "AI meal planners" only target calories — protein comes out 50% off. We solve for your macros off real nutrition data.
Hits your macros, not just calories
Calories within ±5%, protein within ±10% — off a real nutrition database, not a model's guess.
Real food, not egg-white hacks
Meals you'd actually cook and eat — and one grocery list to shop from.
Your diet, your numbers
Keto, vegan, gluten-free — cutting or bulking. Filter once, every plan still lands.
Three steps to a week that fits.
Tell us your numbers
Calories, protein, diet. Not sure? The helper sizes them from your bodyweight with the Mifflin-St Jeor formula.
The generator solves your week
Real recipes get combined until every day lands within ±5% / ±10%. Seconds, not spreadsheets.
Cook from one grocery list
7-day plan + a single grocery list, quantities added up. Don't like a day? Re-roll it.
Here's what a day looks like.
An example day for a 185 lb lifter cutting at 1,850 kcal / 165g protein. Your plan is built from your own numbers.
Within ±5% on calories, ±10% on protein — and it comes with the grocery list for the week.
Build my weekWhat the AI meal plan generator does
The AI meal plan generator turns your calorie and protein goal into a 7-day plan that lands within ±5% on calories and ±10% on protein, grocery list included. Most planners only chase calories, so your protein ends up wherever it lands. We solve real recipes to both — the numbers you read are the numbers you eat. Cutting, bulking, keto, vegan or just eating better: same tool, your rules. (More in the FAQ below.)
Try free. Go Pro for the week.
- 1-day preview, any targets
- Macro accuracy + grocery list
- Estimate-my-macros helper
- Full 7-day plans, unlimited
- One grocery list per week
- Swap meals & re-solve · save plans
Questions, answered
Is the AI meal plan generator free?
Yep. Generate a full day for any calorie and protein target free, no login. Pro (from $4.99/mo billed yearly) unlocks the full 7-day plans, unlimited re-rolls and saved plans.
How accurate are the macros?
Calories land within ±5%, protein within ±10%. The numbers come off a real nutrition database of actual recipes — not a model guessing — so what you read is what you eat. We call it an estimate because portions vary, but it's built to be trusted by people who weigh their food.
What diets does it support?
High-protein, keto, low-carb, vegetarian, vegan, gluten-free — cutting or bulking. Pick your filter and it only pulls meals that fit, while still hitting your targets.
Do I need an account?
Nope. Use it straight off the homepage. An account only comes in when you want to save plans or run full weeks on Pro.
Does it include a grocery list?
Always. Every plan comes with one grocery list for the whole stretch, quantities already added up across meals — so you shop once, not seven times.
Can the AI meal plan generator build a full week?
That's the main event. The 7-day plan gives you different meals each day, all inside your macro bands, with a single weekly grocery list. It's what Pro is for.
How does the AI meal plan generator work?
You set a calorie and protein goal, the AI meal plan generator searches a real recipe database and combines meals until the day lands within ±5% / ±10%, then adds up one grocery list. No language model inventing numbers — real recipes, real macros.
Who is it for?
Anyone working to a calorie and protein number — cutting, bulking, losing weight, or just trying to eat better without doing food-math every day. If you have a goal, it builds the week around it.
Can it help me lose weight?
Yes. Set a calorie deficit and a protein target and you'll get a week of meals that keep you full while staying under your calories. It's a meal plan, not a crash diet — pick a sensible target and stick to it.
Do I need to know my calories and macros to use it?
No. If you know them, type them in. If you don't, the helper estimates them from your bodyweight, activity and goal — then the AI meal plan generator does the rest.
Can I use it for both cutting and bulking?
Both. Set a deficit for a cut or a surplus for a bulk, lock your protein, and the generator builds the week around whichever goal you picked.
Why use an AI meal plan generator instead of a spreadsheet or PDF?
A spreadsheet makes you redo the food-math every week and a PDF template ignores your actual macros. This solves real recipes to your exact numbers in seconds — and you re-roll it whenever you're bored of the meals.
Can I exclude foods I dislike or am allergic to?
Diet filters — keto, vegan, gluten-free and friends — keep whole food groups out. Fine-grained "no mushrooms" exclusions are on the roadmap.
How often can I regenerate my plan?
On Free you get a daily preview. On Pro you re-roll full weeks as often as you like until the meals suit you.