Free Personalized Meal Plans

Create custom meal plans tailored to your goals, dietary preferences, and lifestyle. Get precise nutrition, shopping lists, and prep guides - all completely free.

Choose Your Meal Plan Type

Select from our science-based meal plan categories, each designed for specific health and fitness goals.

Weight Loss Plans

Calorie-controlled meal plans designed to help you lose weight sustainably

  • 1200-1800 calorie options
  • High protein focus
  • Portion control guides
  • Metabolic boost foods

Muscle Building Plans

High-protein meal plans optimized for muscle growth and recovery

  • 2000-3000 calorie options
  • 25-35g protein per meal
  • Pre/post workout nutrition
  • Lean muscle focus

Healthy Living Plans

Balanced nutrition plans for overall health and wellness

  • Balanced macronutrients
  • Whole food focus
  • Anti-inflammatory options
  • Energy optimization

Plant-Based Plans

Complete vegetarian and vegan meal plans with proper nutrition

  • Complete amino profiles
  • B12 and iron focus
  • Plant protein variety
  • Nutrient dense options

Everything Included in Your Meal Plan

Calorie Calculated

Every meal plan is precisely calculated to meet your daily calorie and macro needs

Shopping Lists

Automatically generated grocery lists organized by store sections

Prep Time Included

Realistic prep times and batch cooking options for busy lifestyles

Weekly Planning

7-day meal plans with variety and balanced nutrition throughout the week

Sample Meal Ideas

Get a preview of the delicious, nutritious meals you'll find in our meal plans.

Breakfast
4.8

Protein Power Bowl

Greek yogurt with berries, nuts, and protein powder

425 cal32g protein10 min prep
Lunch
4.8

Mediterranean Quinoa Bowl

Quinoa with grilled chicken, vegetables, and tahini dressing

520 cal24g protein15 min prep
Dinner
4.8

Baked Salmon & Vegetables

Herb-crusted salmon with roasted sweet potato and broccoli

485 cal38g protein25 min prep
Snack
4.8

Apple Almond Butter

Sliced apple with natural almond butter and cinnamon

180 cal6g protein2 min prep

Start Your Personalized Meal Plan Today

Join thousands of people who have transformed their nutrition with our free, science-based meal planning tools.

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