Ready-Made Meal Plans by Calories and Goal
1,200 to 3,000-calorie meal plans for weight loss, muscle gain, vegetarian, vegan, dairy-free and more — each with 3 menus, macros and a shopping list.
- ready-made meal plans
- 19
- ready-made meal plans
By calories
1,200 kcal
1200-Calorie Meal Plan: Full Day Menu
Petite, lightly active women who need a larger deficit for a short period, with professional guidance.
1,400 kcal
1400-Calorie Meal Plan: Full Day Menu
Lightly active women who want to lose weight at a steady pace.
1,500 kcal
1500-Calorie Meal Plan: Full Day Menu
Women with light to moderate activity aiming to lose about 0.5 kg (1 lb) a week.
1,600 kcal
1600-Calorie Meal Plan: Full Day Menu
Active women, or women who train, who want to lose weight without losing performance.
1,800 kcal
1800-Calorie Meal Plan: Full Day Menu
Lightly active men who want to lose weight, or active women who want to maintain.
2,000 kcal
2000-Calorie Meal Plan: Full Day Menu
Lightly active men losing weight slowly, or active women maintaining while training well.
2,200 kcal
2200-Calorie Meal Plan: Full Day Menu
Moderately active men who want to maintain weight or recompose slowly.
2,500 kcal
2500-Calorie Meal Plan: Full Day Menu
Men who train and want a lean, controlled bulk.
3,000 kcal
3000-Calorie Meal Plan: Full Day Menu
Tall, very active men or "hard gainers" who cannot gain weight eating little.
By goal
1,600 kcal
Weight-Loss Meal Plan: 3 Sample Days
Anyone who wants to lose weight sustainably, without hunger or "diet food".
2,800 kcal
Muscle-Gain Meal Plan (2,800 kcal)
Men who lift 3–5 times a week and want to build muscle.
2,100 kcal
Cutting Meal Plan (2,100 kcal, High Protein)
Men who already train and want to get lean without losing strength.
2,000 kcal
High-Protein Meal Plan (180 g a Day)
People who train with a high protein target, cutting or recomposing.
1,600 kcal
Low-Carb Meal Plan (1,600 kcal)
People who feel better eating fewer carbs and want to lose weight.
2,500 kcal
High-Protein Meal Plan Without Protein Powder
People who train and don't want, can't or don't like to use protein powder.
By diet
1,800 kcal
Vegetarian Meal Plan (1,800 kcal)
Lacto-ovo vegetarians who want a balanced diet with enough protein.
1,800 kcal
Vegan Meal Plan (1,800 kcal, High Protein)
Vegans who want a balanced menu with a good amount of protein.
1,800 kcal
Dairy-Free Meal Plan (Lactose-Free)
People with lactose intolerance, milk allergy, or who prefer to avoid dairy.
1,800 kcal
Gluten-Free Meal Plan (1,800 kcal)
People with coeliac disease or diagnosed gluten sensitivity, and anyone avoiding gluten.
How to use these meal plans
Pick the menu closest to your calories (find your number with the calorie calculator) or to your goal. Each page has three different days, the macros of every meal and a shopping list. To fit everything to your body and tastes, use the meal plan generator.