Meal plan generator
How the meal plan generator works
Set a daily calorie target, choose how you eat and add any ingredients you want to use up or leave out. The generator builds 7 days of breakfasts, lunches, dinners and snacks from simple recipes, then sizes every portion so each day lands close to your target.
Each meal shows its calories, protein, carbs and fat, the ingredients in grams and a short method. Tap the arrows on any meal to swap it for a similar one, and the shopping list updates to match.
What you can choose
- Calories: 1,200 to 3,600 a day, or work out your target from your age, height, weight, activity and goal.
- Diet: anything, vegetarian, vegan, pescatarian or no pork.
- Style: balanced, high protein or lower carb.
- Allergies: leave out gluten, dairy, eggs, nuts, fish and shellfish, or soy.
- Ingredients: use up what is in your fridge, and skip foods you do not like.
- Your week: 3 meals, or 3 meals with one or two snacks, a cooking time limit, the number of people and a cook-once-eat-twice option for leftovers.
Frequently asked questions
How accurate are the calories?
Nutrition is based on typical UK supermarket values per 100 g, so treat it as a close estimate. Brands vary, so check labels if you track closely.
How many calories should I eat?
Use the built-in estimate or our calorie calculator. If your weight is not moving the way you want after 2 to 3 weeks, adjust your target by 150 to 250 kcal.
Can I save or share my plan?
Yes. Save it on this device, share a link that rebuilds the same plan, print it, or copy the shopping list.
Is this suitable for medical diets?
No. It is general guidance for healthy adults. If you are pregnant, under 18, have diabetes, an eating disorder or another condition, speak to your GP or a registered dietitian.