Your personalized weekA little about you.A whole week sorted.
Meals that fit your goals, your tastes, and your everyday life.
1 / 5 · About you
What's your biological sex?
This sets the equation we use to calculate your energy needs.
What's your age range?
Choose a range for an approximate calorie estimate.
How tall are you?
Used to calculate your BMI and calorie baseline.
What's your current weight?
Be honest. This is the anchor for your whole plan.
kg
What are you trying to achieve?
This shapes how your week of meals is put together.
What gets in the way?
Be honest, your plan gets built around this.
Planning meals is time consuming
We take the stress away and hand you delicious meals to cook and enjoy.
Here's your starting point
Your Body Mass Index (BMI) provides a snapshot of your starting composition. We'll tailor your daily nutrition target around it.
Body Mass Index
, BMI
Healthy
Under
< 18.5
Healthy
18.5–25
Over
25–30
Obese
30+
A reference point based on your height and weight.
This number is one part of your starting point, not a complete picture of you.
What's your main goal?
We'll adjust your calories and macros to match.
What's your main reason to get in shape?
We'll keep this front and centre in your plan.
Have you lost weight before but gained it back?
Have you successfully gained muscle before but couldn't maintain the results?
Why most diets fail, and why this time will be different
Most diets fail because they fight your body instead of working with it. Your plan is built around meals you'll actually want to eat, not restriction.
What's your goal weight?
We'll map a realistic, healthy timeline to get you there.
kg
Recommended
How active are you?
Daily movement decides how many calories you burn.
Your daily energy target
Based on your body parameters and activity factor, here is your calculated daily caloric target.
Energy Baseline
, kcal / day
calories needed to reach your goal
Protein
,
Carbs
,
Fats
,
BMR
,
TDEE
,
Water
,
Your projected progress
Here's the realistic path to your goal.
Projected weight
, kg
,
Today
,
Goal
,
Progress varies from person to person. You can adjust your goal as your routine changes.
What time of day do you usually feel hungry?
Most of your results come down to nutrition
Exercise helps, but what you eat does most of the work. That's why your plan leads with meals built around your numbers. Training is optional, on your terms.
How would you describe your eating habits?
There's no wrong answer. This just shapes your plan.
How's your sleep been lately?
Sleep affects hunger and recovery more than most people realise.
Sleep is an overlooked driver of results
Short or irregular sleep is linked to higher hunger hormones and lower satiety, which makes cravings harder to manage. We'll factor your sleep pattern into your plan.
How would you rate your energy across a normal day?
How much water do you drink daily?
plan your week in less time
less time deciding recipes, checking cupboards, and wandering the supermarket
5m
with us
60m
without us
save nearly an hour every week
Do you have any of the following habits?
Pick any that sound like you. None needed. It's just context.
Your answers, coming together
Understanding what will work for you
🍽️ Matching your habits to what actually works.
Your blockers
A few thoughtful adjustments can make your week easier to follow.
Your plan will be built around exactly what holds you back
A few more questions so your meals fit your taste, schedule, and any health needs. Then we'll put it all together.
Results that make us proud
Real members, sustainable routines, and nutrition that fits their everyday life.
Marcus Vance
Denver, CO
+11 lbs lean muscle
“Getting 175g of protein without meal prep taking over my Sunday was my biggest struggle. MakeMealPlan built macros around my lifting days.”
Sarah Jenkins
Austin, TX
-16 lbs in 12 weeks
“Every diet before felt like punishment. This gave me real meals with carbs and flavor that fit my deficit, without the calorie anxiety.”
Elena Rostova
Seattle, WA
Zero 3pm energy crashes
“Between meetings and cooking for family, 3pm was always a slump. Steady-energy meals fixed the afternoon brain fog, and dinner takes 20 minutes now.”
David Miller
Chicago, IL
-19 lbs & 20-min dinners
“Working long hours at a desk meant takeout was our default. Having weekly grocery lists and 20-minute dinners ready saved hours and helped me drop 19 lbs consistently.”
Do you have any of these conditions?
We'll keep your plan mindful of them. Not medical advice. Check with your doctor for anything serious.
Any dietary preference?
Pick the style that fits how you like to eat.
Favourite cuisine?
We'll lean your recipes in this direction.
How many meals a day do you prefer?
We'll split your calories across these.
Where do you usually shop?
We'll keep ingredients easy to find there.
Which days will you cook?
Pick the days you want meals planned for.
7 days selected
What's your weekly grocery budget?
We'll favor ingredients that fit it.
Balanced & Fresh
$75
estimated per person / week
$30$90$150+
Nutritious whole-food meals with plenty of fresh produce and quality proteins.
You could save an average of
$20
on your grocery shopping every week
Yearly Impact
That's $1,040 a year!
Based on USDA & EPA household grocery waste estimates
Breakfast preference?
Allergies / intolerances
Pick any that apply. We'll keep your plan clear of them.
How did you hear about us?
Helps us understand where to focus.
It's not just about your body
As you lose fat and build muscle, your face often looks leaner and more defined too. It's not just the scale that changes.
Notice the facial definition alongside body composition changes
Let's make this personal
What should we call you?
Plan Summary
Looks good?
Quick check of your targets before we build your 7-day plan.
Daily Calorie Target
, kcal / day
Protein
,
Carbs
,
Fats
,
Your questionnaire is free. A subscription is required to generate your plan. You will see the options before paying.
Goal
,
Diet
,
Cuisine
,
Meals
,
, •, •, •,
Your answers shape your meal plan.
No account needed to get started · Change any answer with the back arrow
BMI Analysis
10
45+
--
--
Your BMI indicates...
Your Personalized Plan
Optimized for your goals
Maintenance
--
kcal/day
Your Target
--
kcal/day
Weekly Projection
Based on your goal
~0.5 kg/week
To reach your goal, we've adjusted your daily calories. This sustainable approach will help
you achieve results effectively.
Your personal week
Your week is taking shape
Bringing your goals, routine, and tastes together.
GoalsRoutineMeals
AI Nutrition Engine
We're building your week…
A few seconds, worth the wait.
🥑🍅🌶️🥦🍋🥕
Generating custom plan0%
Reading your answers & targets
Waiting
Building your 7-day plan
Waiting
Packing your shopping list
Waiting
Did you know?
Your body burns about 10% of daily calories just digesting food. It's called the Thermic Effect!
Choose how you'd like to build your new 7-day plan:
Cookie Notice
We use essential cookies to ensure our website functions properly. We don't use tracking or
advertising cookies. Your privacy is important to us.
Read our Cookie Policy
