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Free 7-Day Meal Plans

Complete weeks of eating you can start tomorrow — every breakfast, lunch, dinner and snack, with calories, macros and a grocery list you can print or copy in one tap.

Full 7 days, not a sample Macros on every meal Printable grocery list
Baked salmon fillet with greens, a typical dinner on the 7-day keto meal plan Ketogenic

7-Day Keto Meal Plan

A free 7-day keto meal plan with exact macros, under 25g net carbs a day. Full breakfasts, lunches, dinners, snacks, plus a printable grocery list.

1,634 kcal/day Fat 122 g Protein 105 g
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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

A free 7-day high protein meal plan hitting 150g of protein daily on real food. Full menus, macros per meal, and a printable grocery list. No shakes required.

1,823 kcal/day Protein 154 g Carbs 167 g
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A high protein low carb salad with chicken, avocado and greens from the 7-day meal plan High Protein · Low Carb

7-Day High Protein Low Carb Meal Plan

A free 7-day high protein low carb meal plan: around 146g protein and 70g carbs a day. Full menus, macros per meal, grocery list. Lower carb without going keto.

1,626 kcal/day Protein 146 g Fat 83 g
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A balanced bowl of quinoa, vegetables and protein from the 7-day balanced meal plan Balanced

7-Day Balanced Meal Plan

A free 7-day balanced meal plan with normal food and normal portions: around 1,940 calories a day. Full menus, macros per meal, and a printable grocery list.

1,940 kcal/day Carbs 226 g Fat 66 g
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A large high-volume bowl of vegetables and lean protein from the 7-day calorie deficit meal plan Weight Loss

7-Day Calorie Deficit Meal Plan

A free 7-day calorie deficit meal plan at around 1,589 calories, built for fullness: high protein, high fibre, high volume. Full menus, macros and grocery list.

1,589 kcal/day Carbs 166 g Protein 127 g
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A measured portion breakfast from the 7-day 1500 calorie meal plan 1,500 Calories

7-Day 1500 Calorie Meal Plan

A free 7-day 1500 calorie meal plan with every meal weighed and counted. 116g protein a day, full menus, macros per meal and a printable grocery list.

1,476 kcal/day Carbs 144 g Protein 116 g
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Being written next

2000 Calorie Meal Plan

Cannot wait? The meal plan generator already builds any of these around your own numbers.

Which plan should you pick?

Every plan here creates results the same way — a calorie deficit you can actually stick to. They differ only in how they make sticking to it easier for your particular appetite and schedule.

You snack constantly

Go keto or low carb. Removing carbs blunts appetite harder than anything else, which is why people who graze do well on it.

You lift weights

Go high protein. Protein protects lean mass in a deficit and costs the most energy to digest, so more of it survives the diet.

You want no rules

Go balanced. Nothing is banned, nothing is measured beyond portions. The easiest plan to keep going for a year.

You know your number

Pick the calorie-target plan that matches your TDEE. Run it through the calorie calculator first if you are not sure.

Find my calorie target Find my macro split

None of these fit? Have one built instead.

Fixed plans assume an average body and no allergies. Tell the generator your height, weight, goal, diet and the foods you refuse to eat, and it writes a full week around you — recipes, macros and grocery list included.

Build my free meal plan

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