Free Weekly
Meal & Workout Planner

Tell us your goals and preferences. We'll generate a complete 7-day meal and workout plan — tailored to you, instantly.

🥗 Personalized Meals 💪 Custom Workouts 📊 Calorie Tracking 🔗 Shareable Plan
1

What's your main goal?

2

Your calorie target & stats

🔢 Calculate your TDEE →
Used to calculate calories burned during exercise
3

Diet preferences

Diet Type
Separate multiple items with commas
We'll try to work these into your plan — not guaranteed for every request. Separate multiple items with commas.
4

Exercise preferences

Days per week you want to exercise
Preferred exercise types (choose all that apply)

How the Weekly Meal Planner Works

Our free weekly meal planner uses AI to build a complete 7-day meal and workout plan personalized to your calorie target, diet type, and fitness goals. Whether you're trying to lose weight, maintain, or build muscle — each plan includes breakfast, lunch, dinner, and snacks with full calorie and macro tracking.

🎯
Goal-Based Calories
Plans are calibrated to your daily calorie target with per-meal breakdowns for breakfast, lunch, dinner, and snacks.
🥗
6 Diet Types
Choose from Standard, Vegetarian, Vegan, Low Carb, Gluten Free, or Mediterranean — each with diet-appropriate foods.
💪
Workout Integration
Exercise days automatically increase your calorie targets. Calories burned are calculated based on your body weight.
🔗
Shareable & Editable
Every plan gets a unique link you can save or share. Swap out any meal or exercise you don't like with one click.

Supported Diet Plans

The planner supports standard, vegetarian, vegan, low carb, gluten free, and Mediterranean diets. You can also enter specific foods to avoid — useful for allergies or personal preferences. Each generated plan varies proteins, rotates meals across the week, and ensures no single meal exceeds your targets.

Frequently Asked Questions

Is this weekly meal planner free? +

Yes, the weekly meal planner is completely free. No account or signup is required. Just fill out your preferences and generate a plan instantly.

How do I create a 7-day meal plan? +

Enter your daily calorie target, choose your diet type (standard, vegetarian, vegan, low carb, gluten free, or Mediterranean), select how many days per week you want to exercise, and click Generate. Your personalized 7-day meal and workout plan is created in seconds.

Can I customize my meal plan? +

Yes. Every meal and exercise in your plan has a Replace button. Click it to swap in a different food or workout that better fits your taste. You can also enter specific foods to avoid before generating your plan.

How are calories calculated for exercise days? +

On exercise days, your calorie target is automatically increased to account for calories burned. Burn estimates are calculated using your body weight and the duration and intensity of each exercise.

Can I share my meal plan with someone? +

Yes. Every generated plan has a unique shareable URL. Use the Share Plan button at the top of your plan to copy the link and send it to anyone.

Building your personalized plan...
Analyzing your goals and preferences