Select your diet type (like keto or vegetarian), set your daily calorie goal, choose how many meals per day you want, and optionally set dietary restrictions (gluten-free, dairy-free, etc.). Click "Generate Meal Plan" and instantly receive a personalized weekly plan with complete nutritional breakdown and a consolidated grocery list.
Absolutely! This tool is 100% free with no limits. Generate unlimited meal plans, save your favorites, and export them in any format. No credit card required, no premium tiers, no hidden costs.
Our algorithm matches your calorie goal within ±100 calories using smart meal selection. We use proportional distribution (30% breakfast, 35% lunch, 35% dinner) with a greedy fallback optimization to ensure accuracy while maintaining nutritional balance.
We support gluten-free, dairy-free, nut-free, and soy-free diets. All 500+ recipes are accurately tagged using comprehensive keyword detection. You can select multiple restrictions, and only recipes meeting all your requirements will appear in your meal plan.
Yes! Use the "Swap This Meal" button on any meal card to see alternative recipes. Each swap maintains your dietary preferences and automatically updates the nutritional totals and grocery list.
No account required! You can use the meal planner anonymously. If you want to save your meal plans for later, they're stored locally in your browser with an optional cloud save feature.
We support 8 popular diets: Balanced (general healthy eating), Vegetarian, Vegan, Keto (low-carb high-fat), Paleo, Mediterranean, High-Protein, and Low-Fat. Each has 60+ recipes tailored to its specific macronutrient profile.
Every generated meal plan automatically includes a consolidated grocery list with specific ingredient quantities (e.g., "Quinoa (1 cup cooked)"). You can print it, download as PDF, or export to CSV for your smartphone.
Important Medical Disclaimer: This meal planning tool is provided for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Consult Healthcare Professionals: Always seek the advice of your physician, registered dietitian, or other qualified health provider with any questions you may have regarding a medical condition, dietary needs, or nutritional requirements. Never disregard professional medical advice or delay seeking it because of information provided by this tool.
Individual Variation: Nutritional needs vary significantly based on age, sex, activity level, medical conditions, medications, and individual metabolic factors. The calorie goals and meal plans generated by this tool are estimates based on general guidelines and may not be appropriate for your specific situation.
Food Allergies & Sensitivities: While we provide dietary restriction filters (gluten-free, dairy-free, nut-free, soy-free), these are based on ingredient analysis and may not catch all cross-contamination risks or hidden allergens. If you have severe food allergies, celiac disease, or other serious food sensitivities, always verify ingredients independently and consult with your healthcare provider.
Medical Conditions: If you have diabetes, heart disease, kidney disease, pregnancy, nursing status, or any other medical condition, do not use this tool without first consulting your doctor or registered dietitian. Some dietary patterns may interact with medications or worsen certain conditions.
Accuracy of Information: While we strive for accuracy, nutritional data is estimated from standard ingredient portions and may vary based on specific brands, preparation methods, and portion sizes. We do not guarantee the accuracy or completeness of nutritional information.
Weight Loss & Health Goals: Meal planning is just one component of a healthy lifestyle. Sustainable weight management and health improvement require a comprehensive approach including physical activity, stress management, adequate sleep, and professional guidance.
Emergency Situations: If you experience adverse reactions to any food or develop concerning symptoms, seek immediate medical attention.
By using this tool, you acknowledge that you have read and understood this disclaimer and agree that the creators and operators of this website are not liable for any adverse effects or consequences resulting from the use of this meal planning tool.