Meal plan generator
Seven days of simple meals sized to your calories and protein, with a grocery list for the week.
Your 7-day plan
Grocery list for the week
Rounded up to what you'll actually buy. Salt, pepper, spices and sauces not included.
Making it work
Weighing portions for the first couple of weeks teaches you what 200 g of rice looks like; a digital kitchen scale makes it painless. Cook the proteins for three or four days at once and keep them in glass meal-prep containers.
Swap any meal for another from the same slot whenever you like. As long as the day's calories and protein land close to target, results will follow.