A free meal plan generator for your calorie target
This meal plan generator builds a 7-day plan from your daily calorie target, your diet — vegetarian, vegan, eggetarian or non-vegetarian — and the food you like to eat, Indian or Western. Every meal is a real dish made from foods in the USDA FoodData Central database, with household portions (cups, rotis, slices) scaled so each day lands close to your target. Daily calories, protein, carbohydrate and fat are shown, and the week’s food is added up into a shopping list.
It is free, needs no app or account, and runs in your browser. It is not an “AI” plan: fixed, transparent rules pick and scale the meals, so the same plan code always gives the same week, and you can swap any meal you do not fancy.
How to use the Meal Plan Generator
- Enter your daily calories (the calorie calculator estimates them), then choose your diet, cuisine and meals a day.
- Optionally choose higher-protein meals first, and type foods to leave out, such as “peanut, mushroom”.
- Read the week: each meal shows its dish, portions and calories. Press ↻ to swap a meal, or New plan for a different week.
- Check the shopping list, then print the plan, download a PDF or PNG, or copy it as text.
Meal Plan Generator features
Calorie-matched days
Each meal gets a share of your target, portions are rounded to sensible steps, and the day is fine-tuned to within a few per cent.
Four diets, two cuisines
Vegan, vegetarian, eggetarian and non-vegetarian; Indian, Western or both — dal and roti, idli and sambar, oats, salads, fish and chicken dishes.
Macros at a glance
Protein, carbohydrate and fat in grams and as a share of energy, with the usual healthy ranges.
Swap any meal
Replace one meal without changing the rest; repeats on the same day are avoided.
Shopping list
All the week’s foods added up by cooked weight, grouped by food type.
Print-ready
The week and the shopping list as a vector PDF, a PNG or straight to the printer.
How the plan is generated
- Meal templates. Nearly 60 everyday meals, each tagged breakfast, lunch, dinner or snack, Indian or Western, and by diet. Meals containing a word you exclude are dropped.
- Order. The templates for each meal slot are shuffled with a random generator seeded by the plan code. “Higher-protein meals first” moves meals with more protein per calorie to the front.
- Calories. Breakfast gets about a quarter of the day, lunch and dinner about a third each and snacks the rest. Portions are multiplied to fit (between half and double) and rounded to whole rotis, eggs and slices or half cups; the day is then adjusted one portion at a time until it is within about 3% of the target where the steps allow.
- Numbers. Calories and macros are USDA FoodData Central values per 100 g (FNDDS 2021–2023 and SR Legacy, public domain) multiplied by the grams in each portion.
Reading the macro split
For adults, the Acceptable Macronutrient Distribution Ranges are 10–35% of energy from protein, 45–65% from carbohydrate and 20–35% from fat (Dietary Guidelines for Americans 2020–2025, Appendix 1, read October 2026). The summary marks a weekly average outside these ranges. They are broad population ranges, not personal targets — the macro calculator works out grams for your goal.
Fewer than about 1,200 kcal a day makes it hard to meet nutrient needs without supervision, so the generator does not go lower. Very high targets are easier to reach with more meals a day.
Limits
The plan is a general example. It does not handle medical diets, allergies beyond the word filter, budgets or cooking time, and calories from oil used in cooking are included only where a meal lists oil. Packaged foods and home recipes differ from USDA averages. For a single printable day with your own foods, use the diet chart maker; for a blank weekly grid, the meal planner printable.
Meal Plan Generator FAQ
Is this meal plan generator free?
Yes. It is free, with no sign-up or app to install, and the plan is created in your browser.
Is it an AI meal plan generator?
No. It uses fixed rules and a food database instead of a language model, so the calories come from measured data and the same settings always give the same plan.
Can I make a vegetarian or vegan meal plan?
Yes. Choose Vegetarian (with dairy), Vegan, Eggetarian or Non-vegetarian; every meal in the plan fits the diet you pick.
How accurate are the calories?
They use USDA average values for each food and portion, and each day is tuned to within a few per cent of your target. Real dishes vary with recipes and portion sizes, so treat the numbers as estimates.
Can I lose weight with this meal plan?
A plan below your maintenance calories leads to weight loss over time for most people. Use the calorie calculator to choose a target, and talk to a doctor or dietitian if you have a health condition.
How do I get a different plan?
Press New plan for a new plan code, or swap single meals with ↻. Write down a code you like — the same code and settings recreate that week.