AI Meal Plan Generator

The AI Meal Plan Generator builds a meal plan around your calorie target, diet and taste: breakfast, lunch, dinner and snacks for 1 to 7 days, each with a short recipe, ingredients, cooking time and macros, plus a grocery list made from exactly those meals. Swap any meal you don't fancy, set how many people you are cooking for, and print the whole plan.

What you get from every plan

• Meals you can cook. Every meal has its ingredients with quantities, the steps in a sentence or two, and how long it takes.
• Numbers that add up. Calories and protein, carbs and fat for each meal; each day is totalled from its meals and compared with your target.
• Checked against your diet. Every ingredient is checked for the foods you excluded and for anything that doesn't fit a vegetarian, vegan, pescatarian, paleo or gluten-free diet. On keto, the daily carbs are checked.
• Free swaps. Spare meals come with every plan. Swap one in and the totals and grocery list update instantly.
• A grocery list you can use. Built from the actual ingredients, added up across the week, grouped by aisle and scaled to your household.

How to make a meal plan

1. Enter your daily calories, or open the calculator to work them out from your age, height, weight and activity.
2. Choose your diet, goal, number of days and meals a day.
3. Optionally list foods to avoid and foods you like, and choose quick meals, meal prep or a tight budget.
4. Click Create my meal plan. Open any recipe, swap meals you don't want, and set how many people you are cooking for.
5. Copy the grocery list or print the plan.

How many calories do you need?

Most adults burn somewhere between 1,600 and 3,000 calories a day, depending on size, age and activity. The built-in calculator uses the Mifflin-St Jeor equation, the formula dietitians use most, to estimate your resting calories, then multiplies them by your activity level. To lose about half a kilogram (1 lb) a week, it subtracts about 500 calories a day; to build muscle, it adds about 300.

Choosing a diet

• Balanced and Mediterranean suit most people and are the easiest to stick to.
• High-protein helps with weight loss and muscle gain.
• Low-carb and keto cut carbohydrates; keto keeps them under about 30 g a day.
• Vegetarian, vegan and pescatarian plans are checked ingredient by ingredient.
• DASH is designed to lower blood pressure; diabetes-friendly keeps carbohydrates steady through the day.

Meal planning tips

• Cook once, eat twice. Choose Meal prep friendly and the plan reuses batch-cooked dishes and ingredients.
• Shop from the list. It is built from the plan, so you buy what you will actually cook.
• Keep protein in every meal. It keeps you full, which makes a calorie target much easier.
• Plan for real life. Swap in a quick meal for busy days rather than skipping the plan.

Related: work out your needs in detail with the Calorie Calculator, or cook from what you already have with the AI Recipe Generator.

Frequently asked questions

How does the AI meal plan generator work?

You set your daily calories (or work them out with the built-in calculator), your diet, goal, number of days and meals a day, plus any foods to avoid. The AI writes a plan with a recipe, ingredients and macros for every meal. The page then totals each day from the meals, checks every meal against your diet and exclusions, and builds your grocery list from the ingredients.

How many calories should I eat?

Open "Not sure? Calculate my calories" and enter your sex, age, height, weight and activity. It uses the Mifflin-St Jeor equation to estimate the calories you burn, then subtracts about 500 a day to lose weight or adds about 300 to build muscle. It never plans below 1,200 kcal for women or 1,500 for men, because going lower needs medical supervision.

Can it plan for allergies and foods I don't like?

Yes. List them under Foods to avoid. The AI is told never to use them, and the page also checks every ingredient itself: any meal that still contains an excluded food is marked, so you can swap it. Always check product labels too, because a plan can't see cross-contamination or hidden ingredients.

Is the meal plan free?

Yes. Every day you get free AI runs, and a meal plan is one run. Swapping meals, changing the number of people, printing and copying the grocery list are always free, and the example plans on this page don't use a run at all.

Can I change a meal I don't like?

Yes. Every plan comes with spare meals for each meal type. Click Swap on any meal to replace it; the day's totals and the grocery list update instantly, and it doesn't use another run.

Which diets are supported?

Balanced, high-protein, Mediterranean, low-carb, keto, vegetarian, vegan, pescatarian, paleo, gluten-free, DASH (low sodium) and diabetes-friendly. For vegetarian, vegan, pescatarian, paleo and gluten-free plans, the page double-checks every ingredient; for keto it checks the daily carbs.

Are the calories and macros accurate?

They are estimates for the portions listed. The page recalculates any meal whose calories don't match its protein, carbs and fat, and totals each day from the meals themselves, so the numbers are consistent. For exact tracking, weigh your food and use the nutrition labels of the products you buy.