7-Day Meal Plan Generator
Turn your calorie and macro targets into a full, free week of meals. Pick your diet style, set any allergies, and get a balanced 7-day plan with a grocery list — editable and downloadable, no signup.
7-Day Meal Plan Generator
Turn your calorie and macro targets into a full, free week of meals. Pick your diet style, set any allergies, and get a balanced 7-day plan with a grocery list — editable and downloadable, no signup.
This generator is for general healthy eating, not clinical or therapeutic diets. If you have a medical condition, a serious food allergy, or are pregnant, plan your meals with a doctor or registered dietitian.
Your daily targets
This is an educational estimate, not medical advice. Consult a qualified professional.
Save & share your result
How the meal plan generator works
You give it three things — your daily calories, your protein/carbs/fat targets, and your preferences — and it assembles seven days of meals for you. It splits each day’s calories across your meals (for example 25% breakfast, 35% lunch, 30% dinner, 10% snack), then chooses recipes from a tagged food database and scales the portion sizes so each day lands close to your numbers.
It aims to keep every day within about ±5% of your calorie target and as close as possible on protein, carbs, and fat, while making sure the week stays varied instead of repeating the same meal. The real totals are always shown with a progress bar against your target, so nothing is hidden or faked.
Out of the box you get:
- A 7-day plan matched to your calories and macros
- Six diet styles: omnivore, vegetarian, vegan, keto, Mediterranean and halal
- Allergy and exclusion filters (dairy, gluten, nuts, shellfish, egg, soy, fish, plus free text)
- A swap button on every meal and adjustable serving sizes
- An automatic grocery list and a downloadable PDF
A free 7-day meal plan to lose weight
For weight loss, the plan only works as well as the calorie target you give it. Find a sustainable number first: use the Calorie Calculator for your maintenance calories (TDEE) and subtract a moderate deficit, or let the Macro Calculator set your protein, carbs and fat — then send those numbers straight here. Keeping protein high while you’re in a deficit protects muscle and keeps you full.
We will not build a plan below roughly 1,200 calories a day, because very-low-calorie diets are easy to get wrong and tend to backfire. If you need to lose weight quickly for a medical reason, that should be supervised by a professional, not a generator.
High-protein, keto, vegan and other styles
Because the generator fits to whatever macros you enter, it doubles as a high-protein meal plan generator: set a high protein target and it will favor protein-dense meals to reach it. Choose Keto and it draws only from low-carb, higher-fat recipes; choose Vegan and every meal is plant-based; Mediterranean leans on fish, vegetables, legumes and olive oil. The diet style filters the recipe pool, and your macro targets shape the day.
Make it yours: swap, scale and shop
Nothing is locked in. Don’t fancy a meal? Hit Swap for another option that fits the same slot. Bigger or smaller appetite? Step the servings up or down and the day’s totals update instantly. When you’re happy, the grocery list gathers every ingredient for the week into one deduplicated list, and Download PDF gives you the plan plus the shopping list to take to the store.
Tips for sticking to your plan
- Batch-cook proteins and grains once or twice a week to save time.
- Repeat breakfasts and snacks — variety matters most at lunch and dinner.
- Shop from the generated list to avoid impulse buys.
- Treat the plan as a flexible template, not a rulebook — swap freely.
- Re-check your calorie target every few weeks as your weight changes.
Make your meal plan easier
Handy picks for prepping and shopping your week.
As an affiliate we may earn from qualifying purchases — at no extra cost to you.
Frequently asked questions
Is this meal plan generator really free?
Yes — it’s completely free with no signup, no email, and no data stored. It runs in your browser from a built-in recipe library.
How do I make a high-protein meal plan?
Enter a high protein target (for fat loss, many people use about 1.6–2.4 g per kg of body weight) and the generator will favor protein-rich meals to reach it across the day.
Can it make a free keto or vegan meal plan?
Yes. Choose Keto and it uses only low-carb, higher-fat recipes; choose Vegan and every meal is plant-based. You can layer allergy filters on top of any diet style.
How accurate are the calories and macros?
Each day is built to land within roughly ±5% of your calorie target, with protein, carbs and fat kept as close as possible. The true totals are shown against your target on a progress bar, so you always see how close each day is.
What calorie level should I use to lose weight?
Start from your maintenance calories (use the Calorie Calculator) and subtract a moderate deficit of about 250–500 per day. The generator will not build a plan below about 1,200 calories for safety.
Is this suitable for a medical or therapeutic diet?
No. It’s for general healthy eating. Diets for diabetes, kidney disease, allergies, pregnancy, or other medical needs should be planned with a doctor or registered dietitian.
Sources & references
- U.S. Department of Agriculture & HHS. "Dietary Guidelines for Americans, 2020–2025."
- Academy of Nutrition and Dietetics. "How to Build a Healthy Eating Routine."
- CDC. "Healthy Weight: losing weight at about 1–2 pounds per week."
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr. 1990;51(2):241–247.
- Jäger R, Kerksick CM, Campbell BI, et al. "International Society of Sports Nutrition Position Stand: protein and exercise." J Int Soc Sports Nutr. 2017;14:20.
Not medical advice. This result is an educational estimate from HealthyLifeStyles (Trusted Wellness), based on population formulas — not a diagnosis or treatment. Always consult a qualified healthcare professional about your health.
https://www.healthylifestyles.com/tools/meal-plan-generator