Free foreverNo signup requiredNo credit card
Meal Plan Generator
Calculate your calories and macros, generate a meal plan and explore recipes and foods.
Free forever. We will never charge for this tool. No signup required No credit card
Estimates for healthy adults. Not medical advice — talk to a qualified professional about your specific situation.
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Frequently asked questions
Is the meal plan generator really free?
Yes. You generate, edit and download the plan as a PDF without paying and without an account. The site is funded by clearly labelled ads.
How are calories and macros calculated?
We use the Mifflin-St Jeor equation (or Katch-McArdle if you enter body fat) multiplied by your activity level and adjusted to your goal, with safety limits. Protein is set per kg of body weight; fat and carbs make up the rest.
Does it work for vegetarian, vegan or allergy-friendly diets?
Yes. Pick your diet and mark allergies and foods you dislike; the plan only uses compatible foods, and every swap keeps the meal's macros.
Can I swap foods and meals?
Yes. Every food has equivalent swaps, portions adjust to keep you on target, and you can generate a new combination at any time.