AI Meal Plan Generator

Make Meal Plans Smarter. AI Meal Planner.

Answer a few questions and our AI meal plan generator builds a full week of food around your calorie target, your diet and the ingredients you actually want to eat. Grocery list included.

Create Your Plan

Free to start · see your calorie and macro targets at no cost

Sarah Mitchell - MakeMealPlan User Michael Johnson - MakeMealPlan User Emily Lopez - MakeMealPlan User
Trusted by 24,000+ food lovers
AI Macro Match
PROTEIN 145g
CARBS 210g
Quinoa harvest bowl with roasted vegetables
Top Goal Match
Quinoa Harvest Bowl
420 kcal
Science-backed process

The Science Behind Our
AI Meal Planner.

From your unique biology to a meal plan that actually fits your life.
Our AI turns data into real results.

We don’t believe in guesswork. We use the gold-standard Mifflin-St Jeor formula to calculate your needs, paired with AI that understands your goals, lifestyle and food preferences.

Learn more about our method
  1. Step 01

    Metabolic Analysis

    We analyze your biological data using verified scientific formulas to find your exact caloric needs and optimal macro distribution.

  2. Step 02

    AI Weekly Meal Plan
    Generation

    Our AI engine considers millions of ingredient combinations to create a cohesive, balanced meal plan that matches your goals and taste preferences.

    MonQuinoa salad bowlQuinoa SaladExample lunch
    TueBaked salmon mealBaked SalmonExample dinner
    WedAvocado toastAvocado ToastExample breakfast
  3. Step 03

    Actionable Shopping
    Lists & Meal Prep

    Get a personalized shopping list, easy recipes, and daily check-ins. No more guesswork, just pure progress.

    • Chicken Breast500 g
    • Broccoli1 head
    • Brown Rice300 g
    • Greek Yogurt200 g
    Plan
    Shop
    Cook
    Enjoy
Sample day

See a Sample Meal Plan
Before You Build Yours.

Pick a goal to see Monday from one of our 7-day meal plans: every meal weighed out, with calories, macros and prep time, plus the grocery list for the week. Your custom meal plan is laid out the same way, built around your own calorie and macro targets.

Monday · Day 1 of 7

7-Day Calorie Deficit Meal Plan

  • Egg & Vegetable Scramble on Toast

    Breakfast · 12 min

    Egg & Vegetable Scramble on Toast

    One whole egg plus four whites scrambled with spinach, mushrooms and tomato, on two slices of whole grain toast.

    380 kcal P 28g C 38g F 12g
  • Big Chicken Salad with New Potatoes

    Lunch · 20 min

    Big Chicken Salad with New Potatoes

    130 g chicken with 200 g new potatoes and a genuinely large salad, leaves, cucumber, tomato, pepper, red onion, with a quarter avocado and a yogurt-mustard dressing.

    460 kcal P 38g C 42g F 16g
  • Turkey Chili with Rice

    Dinner · 30 min

    Turkey Chili with Rice

    130 g ground turkey with kidney beans, peppers and chopped tomato, over 120 g cooked rice, with cilantro and lime.

    520 kcal P 43g C 55g F 13g
  • Greek Yogurt, Berries & Honey

    Snack · 2 min

    Greek Yogurt, Berries & Honey

    250 g fat-free Greek yogurt with 100 g berries and a teaspoon of honey.

    240 kcal P 25g C 24g F 4g

Day total 1,600 kcal

  • Protein 134 g
  • Carbs 159 g
  • Fat 45 g

Grocery list for the week

59 items, sorted by aisle

Meat, fish & eggs

  • Large eggs, 1.5 dozen
  • Egg whites, 1 carton
  • Chicken breast, 550 g

Dairy & chilled

  • Fat-free Greek yogurt, 1 kg
  • Plain skyr, 400 g
  • Cottage cheese, 550 g

Produce

  • Bananas, 2, apples, 2
  • Mixed berries, frozen, 400 g
  • Fresh pineapple, 80 g

+ 50 more items

See the full 7-Day Calorie Deficit Meal PlanAll 7 days, free to read

Want us to make a meal plan for you? Answer a few questions and your week is built around your own calories, macros and the foods you like.

Personalise my plan Free to start · see your calorie and macro targets at no cost
Elite Benefits

Why Choose Our
AI Meal Plan Generator.

Free to start: answer a few questions and see your daily calorie and macro targets at no cost. Forget manual tracking. Experience a clinical-grade nutrition assistant that fits in your pocket and actually works for you.

Smiling green apple mascot holding a salmon and quinoa bowl, surrounded by a checked-off meal plan, fresh vegetables, a laptop and a piggy bank

Precision Nutrition

Our AI goes beyond calorie counting. It adapts to your unique metabolism, dietary restrictions, and taste preferences.

Lightning Fast

Get your 7-day optimized plan in under 30 seconds. Powered by our proprietary nutrient matching algorithm.

Save Money

Smart shopping lists reduce waste and impulse buys, saving users $150/month on average.

Mobile Mastery

Access your 7-day meal plan, recipes, and dynamic shopping lists anywhere. Sync across all your devices.

Scientific precision

Calculate Your Perfect
Macros & Calories.

Protein, carbs, and fats aren't just numbers. They're the fuel for your success. We handle the complex math so you can focus on the results.

30%
Nutrition Focus

Protein

Muscle repair & growth

Juicy sliced grilled steak with herbs on white plate
Example split Optimal 25–35%
Protein Calculator
50%
Nutrition Focus

Energy

Primary metabolic fuel

Fluffy steamed white rice bowl garnished with parsley
Example split Optimal 45–55%
Carb Calculator
20%
Nutrition Focus

Recovery

Hormonal & cellular health

Fresh sliced avocado half showing pit and leaves
Example split Optimal 20–30%
Macro Calculator

How our algorithms
Master the Math.

We start with the Mifflin-St Jeor formula, backed by decades of clinical research. Then our AI adds your activity level, daily movement, and body goals. The result is a plan that evolves with you.

  1. 01BMR Baseline
  2. 02Activity Index
  3. 03Goal Targets
  4. 04Macro Split
Free scientific tools

Free Health &
Nutrition Calculators.

Get instant, accurate insights into your body metrics. Use our scientific calculators to determine your target calories, macro splits, body fat, and weight benchmarks.

Calorie Calculator

Find your total daily energy expenditure (TDEE) and basal metabolic rate (BMR) based on activity level.

Calculate Calories

Macro Calculator

Calculate the optimal grams of proteins, carbs, and fats to hit your muscle gain or weight loss goals.

Calculate Macros

Body Fat Calculator

Estimate your body fat percentage accurately using standard measurements and the US Navy tape method.

Calculate Body Fat

BMI Calculator

Compute your Body Mass Index (BMI) instantly to verify your healthy weight range classification.

Calculate BMI
Verified Impact

Trusted by
Thousands.

What people tell us after a few weeks of eating to a plan built around their own numbers instead of a generic template.

"
Sarah Mitchell
Sarah Mitchell
Metabolic Success

"I've tried so many meal planning apps, but none compare to MakeMealPlan. The personalized approach helped me finally reach my goals without feeling restricted."

Achievement
Lost 15 lbs in 3 months
"
Michael Johnson
Michael Johnson
Lifestyle Balance

"As a fitness enthusiast, I needed precise macro tracking. MakeMealPlan delivers exactly that. The meal variety keeps things interesting every single week."

Achievement
Gained 10 lbs muscle
"
Emily Lopez
Emily Lopez
Peak Performance

"The best part is how easy it is to use. I input my preferences once, and I get a complete week of meals. The recipes are genuinely delicious and fresh!"

Achievement
Saved $200/month
AI Meal Planning Guide

How to Make a Personalized Meal Plan

Planning your diet shouldn't take hours of manual tracking and spreadsheets. Our AI meal plan maker does the math for you and builds a full menu around your fitness goals.

Fast & easy Personalized No app needed
AI meal plan displayed on a phone beside a healthy chicken and avocado bowl

Calculate your baseline metrics

Phase 1

Every plan starts with your numbers. We use the Mifflin-St Jeor formula to work out your BMR and TDEE, then set a daily calorie target that moves with your goal.

BMR Calculation TDEE Baseline Calorie Targets

Select your diet & avoid allergies

Phase 2

Choose keto, vegan, vegetarian, Mediterranean, paleo or balanced eating, then rule out allergens and foods you dislike before a recipe is suggested.

8+ Diets Supported Allergen Exclusions Dislike Filtering

Generate shopping lists & recipes

Phase 3

Every ingredient is rolled into one organized grocery list, while each meal includes clear directions and a printable plan for the week.

Grocery Aggregation Recipe Directions Printable PDF
Free to read

Free ready-made
7-day meal plans.

20 full weeks of food, written out day by day with calories, macros and a grocery list. No signup, nothing to fill in. Read one to see how a plan is put together, then build your own around your numbers.

Baked salmon fillet with greens, a typical dinner on the 7-day keto meal plan Ketogenic

7-Day Keto Meal Plan

A complete week of keto eating at roughly 1,600 calories and under 25 g net carbs a day. Every meal, every macro, and the grocery list to shop it in one trip.

1,634 kcal/day • Fat 122 g
High protein foods including chicken, eggs, fish and Greek yogurt from the 7-day high protein meal plan High Protein

7-Day High Protein Meal Plan

Around 150 g of protein a day from ordinary food, at roughly 1,800 calories. Enough to hold onto muscle while you lose fat, and enough to build it if you are lifting.

1,823 kcal/day • Protein 154 g
A Mediterranean plate of baked salmon, Greek salad and olive oil from the 7-day Mediterranean diet meal plan Mediterranean

7-Day Mediterranean Diet Meal Plan

Olive oil, fish, legumes and vegetables at nearly every meal, the eating pattern with the deepest evidence behind it for a long, healthy life, built into a normal week.

1,681 kcal/day • Carbs 170 g
A measured portion breakfast from the 7-day 1500 calorie meal plan 1,500 Calories

7-Day 1500 Calorie Meal Plan

Seven days where every single one lands between 1,450 and 1,500 calories. Portions weighed, macros counted, and 116 g of protein a day so the weight you lose is fat.

1,476 kcal/day • Carbs 144 g
View all 20 meal plans
Common Queries

Everything you
Need to Know.

Got questions? We've got answers. Here are the things people ask us the most about our AI technology and methodologies.

An AI meal planner (also called a meal plan generator or meal plan maker) uses advanced machine learning algorithms to automatically create personalized food menus based on your health metrics (age, weight, height, activity level), daily calorie targets, and dietary preferences. It organizes ingredients to meet precise macro distributions without requiring manual calculation.
Partly. Our nutrition calculators and all 20 ready-made 7-day meal plans are free. The meal plan quiz is free too, and shows your daily calorie and macro targets before you pay anything. A meal plan built from your own answers, with recipes, meal swaps and a grocery list, needs a subscription, from $4.99 a week, and you can cancel anytime.
The generator uses the Mifflin-St Jeor equation (the clinical gold-standard formula) to calculate your Basal Metabolic Rate (BMR). By factoring in your activity level, we find your Total Daily Energy Expenditure (TDEE). The AI then divides these calories into target protein, fat, and carbohydrate ratios based on your selected fitness goal.
Yes! During the setup wizard, you can specify your main fitness goal, whether that is weight loss (caloric deficit), muscle gain (caloric surplus), or weight maintenance. The AI automatically adjusts the meal portion sizes and calorie/macro distributions to safely align with your target pace.
For most healthy adults, yes, as long as the numbers behind it are sensible. Our AI diet plan starts from your BMR and TDEE, sets a moderate deficit of about 500 calories a day (roughly 0.5 kg or 1 lb a week) and never plans below 1,200 calories a day for women or 1,500 for men. Protein stays at about 30% of your calories to help protect muscle. It is not medical advice: if you are pregnant, under 18, managing a medical condition or taking medication such as a GLP-1, check with your doctor or a registered dietitian first. To see your own numbers, try the calorie deficit calculator.
Absolutely. MakeMealPlan is designed to support a wide range of eating preferences, including Plant-based (Vegan/Vegetarian), Ketogenic (Keto), Paleolithic (Paleo), Mediterranean, Low-carb, and Balanced diets. You can switch between diets anytime you generate a plan.
Yes, we have a robust exclusion filter. You can select common allergens (such as nuts, dairy, gluten, soy, shellfish) or write in custom ingredients you dislike. The AI planner will completely avoid these ingredients in all suggested recipes.
Our interface makes it incredibly easy to swap meals. If a recipe doesn't appeal to you, simply click the 'Swap' icon next to it. The AI will instantly generate an alternative recipe that matches the exact same macro-nutrient and calorie profiles.
When the AI builds your 7-day meal plan, it gathers every ingredient from the recipes, aggregates the quantities, and organizes them by supermarket category (Produce, Protein, Pantry, etc.). You can view the list in your browser, check off items as you shop, or export it.
Yes! At the top of your generated meal plan, there is a 'Download PDF' button. This compiles your daily recipes, macro targets, and structured shopping list into a clean, printer-friendly PDF document that you can save offline.
Static meal plan templates are rigid and don't account for your specific weight, height, or activity level. They also don't adapt if you want to swap a meal or have allergies. MakeMealPlan acts as a dynamic assistant, recalculating your exact requirements on-the-fly and allowing complete customization.
No installation is required. MakeMealPlan works like a meal planner app right in your browser: open it on your iPhone, Android phone or tablet and it adjusts to your screen. You can also add it to your home screen for one-tap access, just like an app.
Yes, all generated recipes are selected for simplicity and speed. They use common grocery ingredients, take under 30 minutes of prep time, and provide clear step-by-step instructions. They are perfect for busy professionals or beginner cooks.
Right here. We publish 20 ready-made 7-day meal plans, including keto, high protein, Mediterranean and 1,500 calorie plans, free to read with no signup. Each one lists every meal with its calories and macros, plus a grocery list for the week. Browse them all on our free meal plans page.
Learn & Optimize

Latest Insights &
Nutrition Guides.

Discover scientific meal prep tips, macronutrient guides, and tricks to simplify your healthy eating journey.

Explore the Full Journal
Free to start

Your week of meals, planned in 2 minutes.

Answer a few quick questions and see your daily calorie and macro targets at no cost. Then get a 7-day plan with recipes and a grocery list built around them.

Personalise my plan Browse 20 free plans
  • Calorie & macro targets free
  • Plans from $4.99 a week
  • Cancel anytime