Meal Plan Generator
Create a personalized daily meal plan based on your calorie and macro targets
Meal Plan Settings
Daily Macro Targets
Protein
150 g
30%Carbs
200 g
40%Fat
67 g
30%Your Daily Meal Plan - 2000 Calories
Breakfast
7:00 AM- • 3 eggs (scrambled or boiled)
- • 2 slices whole wheat toast
- • 1 cup oatmeal with berries
- • 1 cup Greek yogurt
- • 1 medium banana
Lunch
12:30 PM- • 6 oz grilled chicken breast
- • 1 cup brown rice or quinoa
- • 2 cups mixed green salad
- • 1/2 avocado
- • 1 medium sweet potato
Afternoon Snack
3:00 PM- • Protein shake or Greek yogurt
- • 1 apple or pear
- • 1 oz almonds or mixed nuts
- • Rice cakes with peanut butter
- • Granola bar or fruit smoothie
Dinner
6:30 PM- • 6-8 oz lean beef or turkey
- • 1 cup pasta or rice
- • 2 cups steamed vegetables (broccoli, asparagus)
- • Mixed green salad with olive oil
- • 1/4 cup nuts or seeds
Meal Prep Tips
Shopping List Essentials
- Chicken breast
- Lean beef or turkey
- Eggs
- Greek yogurt
- Cottage cheese
- Whole wheat bread
- Brown rice or quinoa
- Oatmeal
- Sweet potatoes
- Mixed greens
- Broccoli
- Bananas
- Berries
- Avocados
- Almonds/mixed nuts
- Olive oil
- Peanut butter
Preparation Tips
- Prep proteins in bulk on Sunday
- Cook grains for the week
- Pre-cut vegetables for easy access
- Use meal prep containers
- Freeze portions for later in the week
- Set meal reminder alarms
Related Tools
Use these calculators to optimize your meal plan:
Understanding Meal Planning and Nutrition Strategy
What This Meal Plan Generator Does
This Meal Plan Generator creates a personalized daily meal plan tailored to your specific nutrition goals, dietary preferences, and lifestyle. It calculates and organizes your meals to help you reach your fitness objectives. Here's what it provides:
- Customized Meal Schedule - Meals timed throughout the day based on your preferences
- Calorie Distribution - Each meal sized appropriately for your daily calorie target
- Macro Breakdown - Protein, carbs, and fat targets for every meal
- Sample Foods - Specific food examples for each meal that fit your macros and dietary preference
- Shopping List - Key ingredients you'll need for the week
- Meal Prep Tips - Practical strategies for preparing and organizing meals
- Dietary Flexibility - Support for Standard, Vegetarian, Vegan, Pescatarian, and Paleo preferences
How Meal Planning Works
The Meal Planning Formula
Your personalized meal plan is created using this approach:
Daily Calorie Goal ÷ # of Meals = Calories per Meal
Meal Calories × Macro Percentages = Macro Targets per MealMeal Frequency
Your meal plan can include 3-6 meals per day:
- 3 Meals/Day: Breakfast, Lunch, Dinner - Simple and sustainable for most people
- 4 Meals/Day: 3 main meals + 1 snack - Balanced approach with extra energy boost
- 5 Meals/Day: 3 main meals + 2 snacks - More frequent eating, better for muscle building
- 6 Meals/Day: Frequent small meals - Best for athletes and those needing sustained energy
Macro Distribution Presets
Choose a preset optimized for your goal:
- Balanced (40C/30P/30F): General health and weight maintenance
- High Protein (35C/40P/25F): Fat loss while preserving muscle
- Low Carb (25C/40P/35F): Reduced carbs with high protein
- Keto (5C/30P/65F): Very low carb, high fat approach
- High Carb (55C/25P/20F): High energy for athletes and muscle builders
Example Meal Plans
Example 1: 2,000 Calorie High Protein Plan (4 Meals)
Plan Setup:
- Daily Calories: 2,000
- Meals: 4 (breakfast, lunch, snack, dinner)
- Macro Split: High Protein (35C/40P/25F)
Daily Macro Targets:
- Protein: (2,000 × 0.40) ÷ 4 = 200g
- Carbs: (2,000 × 0.35) ÷ 4 = 175g
- Fat: (2,000 × 0.25) ÷ 9 = 56g
Meal Distribution:
- Breakfast (25% = 500 cal): 3 eggs, 2 slices toast, banana, almond butter
- Lunch (30% = 600 cal): 6oz chicken, 1.5 cups rice, vegetables, avocado
- Snack (10% = 200 cal): Protein shake with fruit
- Dinner (35% = 700 cal): 8oz salmon, sweet potato, mixed vegetables
Example 2: 2,500 Calorie Balanced Plan (5 Meals)
Plan Setup:
- Daily Calories: 2,500
- Meals: 5 (breakfast, snack, lunch, snack, dinner)
- Macro Split: Balanced (40C/30P/30F)
Daily Macro Targets:
- Protein: (2,500 × 0.30) ÷ 4 = 188g
- Carbs: (2,500 × 0.40) ÷ 4 = 250g
- Fat: (2,500 × 0.30) ÷ 9 = 83g
Meal Distribution:
- Breakfast (25% = 625 cal): Oatmeal with berries, Greek yogurt, honey
- Mid-Morning Snack (10% = 250 cal): Apple with almond butter
- Lunch (30% = 750 cal): 6oz turkey, 2 cups quinoa, broccoli
- Afternoon Snack (10% = 250 cal): Protein bar or shake
- Dinner (25% = 625 cal): 6oz lean beef, sweet potato, mixed vegetables
Example 3: 1,800 Calorie Vegetarian Plan (3 Meals)
Plan Setup:
- Daily Calories: 1,800
- Meals: 3 (breakfast, lunch, dinner)
- Dietary Preference: Vegetarian
- Macro Split: High Protein (35C/40P/25F)
Daily Macro Targets:
- Protein: (1,800 × 0.40) ÷ 4 = 180g
- Carbs: (1,800 × 0.35) ÷ 4 = 158g
- Fat: (1,800 × 0.25) ÷ 9 = 50g
Vegetarian Meal Distribution:
- Breakfast (25% = 450 cal): 2 eggs, cottage cheese, whole wheat toast, berries
- Lunch (35% = 630 cal): Black bean and quinoa bowl with vegetables, olive oil
- Dinner (40% = 720 cal): Tofu stir-fry with brown rice and vegetables
How to Use This Meal Plan Generator
Step 1: Determine Your Daily Calorie Target
First, calculate your daily calorie goal using the Calorie Calculator (TDEE - deficit for weight loss, TDEE + surplus for muscle gain). Enter this number in the "Daily Calorie Target" field. Your meal plan will generate automatically.
Step 2: Choose Your Meal Frequency
Select how many meals per day works best for your schedule and lifestyle. The meal plan updates instantly when you change this setting:
- 3 meals: Simple, good for busy people or intermittent fasting
- 4 meals: Most common, adds a snack for energy
- 5 meals: Better for muscle building and sustained energy
- 6 meals: Best for athletes and frequent eaters
Step 3: Select Your Macro Distribution
Choose a macro preset that matches your goal. Your meal plan automatically adjusts to show the new macro split:
- Fat Loss: High Protein (more protein keeps you full)
- Muscle Gain: High Carb or Balanced (energy for workouts)
- General Health: Balanced (equal macros)
- Very Low Carb: Keto or Low Carb
Step 4: Choose Your Dietary Preference
Select your dietary approach and the meal plan will automatically update to include appropriate foods:
- Standard: All foods allowed
- Vegetarian: No meat, but dairy and eggs allowed
- Vegan: No animal products
- Pescatarian: Fish and seafood but no meat
- Paleo: Whole foods, no grains or legumes
Step 5: Decide on Snacks (Optional)
Check the "Include Snacks Between Meals" option if you want snack recommendations between your main meals. The plan updates instantly to add snacks when you enable this option.
Step 6: Review Your Personalized Meal Plan
Your meal plan generates automatically and updates in real-time as you adjust any setting. The generator:
- Divides your daily calories among your chosen meals
- Distributes macros appropriately to each meal
- Suggests specific foods that fit your dietary preference
- Provides a shopping list of needed ingredients
- Includes meal prep tips for the week
Step 7: Use Your Meal Plan
Follow your generated meal plan as a flexible guide:
- Use the shopping list to grocery shop efficiently
- Prep meals on Sunday for the week
- Track your food intake to ensure you hit calorie and macro targets
- Substitute foods as needed while maintaining similar calories and macros
- Adjust any setting anytime to see your plan update instantly
Common Questions About Meal Planning
Q: Is this meal plan flexible?
Yes! The meal plan is a guide, not a rigid rulebook. You can swap foods with similar calories and macros. For example, substitute chicken for turkey, brown rice for white rice, or broccoli for green beans. The key is hitting your daily calorie and macro targets.
Q: What if I don't like the suggested foods?
The meal plan provides samples to guide you, but you're not required to use them. Look up alternatives with similar calories and macros. Use a nutrition app (MyFitnessPal) to find foods you enjoy that fit your targets. The meal plan is meant to inspire, not restrict.
Q: How do I handle dining out or social events?
For dining out: research menus online, choose grilled/baked options, ask for sauces on the side. For social events: enjoy yourself while staying mindful. One meal won't derail progress. Adjust your other meals that day if needed. Consistency over many weeks is what matters.
Q: Should I follow the exact meal times?
The times provided are suggestions. Adjust them to match your actual schedule. If you wake up earlier or later, eat meals accordingly. What matters most is your total daily calories and macros, not specific meal times. Choose a schedule that fits your lifestyle.
Q: How often should I change my meal plan?
You can follow the same plan for 1-4 weeks. Changing weekly provides variety and prevents boredom. Changing plans also ensures nutritional variety and helps you learn about different foods. However, don't change so often that you can't stick to a plan.
Q: What is meal prep and how do I start?
Meal prep is cooking and preparing meals in advance (usually Sunday) to eat throughout the week. Benefits: saves time, ensures consistency with your plan, provides portion control. Start simple: cook proteins in bulk, prepare 2-3 grain options, chop vegetables, and portion into containers. Takes 1-2 hours for the whole week.
Q: How do I store prepped meals safely?
Use airtight containers and refrigerate prepped meals within 2 hours of cooking. Most prepped meals last 3-4 days in the fridge. For longer storage, freeze meals in portions for later in the week. Label containers with the date and contents. Reheat thoroughly before eating frozen meals.
Q: Do I need expensive kitchen equipment for meal prep?
No. Basic tools work fine: one large pot, a baking sheet, cutting board, and good knife. Add meal prep containers as you go. Invest in a food scale for tracking macros accurately. An instant pot or slow cooker is helpful but not necessary. Start with what you have.
Meal Prep Success Strategies
Sunday Prep Routine (2 hours):
- Hour 1: Cook proteins (chicken, ground beef, tofu)
- Prepare 2-3 grain/carb options
- Boil eggs, prepare yogurt parfaits
- Hour 2: Chop vegetables and prep salads
- Portion meals into containers
- Label and organize in fridge
Shopping List Tips:
- Buy proteins on sale and freeze extras
- Choose seasonal produce for better prices
- Buy whole grains in bulk
- Stock up on canned beans and vegetables
- Use frozen vegetables (just as nutritious)
- Shop with a list to avoid impulse buys
Quick Reference
Meal Frequency Guide:
- 3 meals: ~33% each
- 4 meals: ~25% each
- 5 meals: ~20% each
- 6 meals: ~17% each
Macro Presets:
- Balanced: 40C/30P/30F
- High Protein: 35C/40P/25F
- Low Carb: 25C/40P/35F
- Keto: 5C/30P/65F
- High Carb: 55C/25P/20F
Dietary Options:
- Standard
- Vegetarian
- Vegan
- Pescatarian
- Paleo
Meal Prep Essentials
Must-Have Items:
- Airtight containers
- Food scale
- Sharp knife
- Cutting board
- Large pot/baking sheet
- Labels and marker
Nice-to-Have:
- Instant Pot
- Slow cooker
- Food processor
Tracking Tips
Apps to Use:
MyFitnessPal - Most popular, tracks calories & macros
Cronometer - Detailed micronutrient tracking
Lose It! - Simple calorie tracking
Tracking Tips:
- • Weigh food initially to learn portions
- • Log meals as you eat them
- • Aim to hit targets within 5-10%
- • Consistency matters more than perfection
- • Track for 2-4 weeks to find patterns
Important Reminders
Be Flexible
Use the meal plan as a guide, not rigid rules. Swap foods as needed.
Total Calories Matter Most
Hit your daily calories for weight loss/gain.
Consistency Beats Perfection
Hitting targets 80% of the time produces results.