AI Meal Plan Generator
Solve "what's for dinner" for the whole week: real recipes and a grocery list, not a vague meal idea. Just enter goals, diet, dislikes.
How It Works
Tell it your dietary goal (weight loss, muscle gain, maintenance), any restrictions or allergies, how many people you're cooking for, and how many days to plan. It returns a day-by-day meal plan with recipes, approximate macros, and a consolidated shopping list organized by grocery aisle.
What to Provide
| Input | What to enter |
|---|---|
| Goal | Weight loss, muscle gain, maintenance, or a specific macro target |
| Restrictions | Allergies, vegetarian/vegan/keto/gluten-free, dislikes |
| People | How many you're cooking for |
| Days | 3, 5, or 7-day plan |
| Cook time | Weeknight-fast (under 30 min) or willing to spend more time |
7-Day Meal Plan
Replace [[tokens]] with your details. This is the finished deliverable.
Day 1
Breakfast: [[Recipe name]]: [[calories]] cal, [[protein]]g protein. [[2-3 line recipe: ingredients + steps]]
Lunch: [[Recipe name]]: [[calories]] cal, [[protein]]g protein. [[2-3 line recipe]]
Dinner: [[Recipe name]]: [[calories]] cal, [[protein]]g protein. [[2-3 line recipe]]
Snack: [[Simple snack matched to remaining macros]]
(Repeat structure for Day 2–7, varying proteins and cuisines so nothing repeats within the week.)
Grocery List (Consolidated, by Aisle)
Produce: [[items with quantities]]
Protein: [[items with quantities]]
Pantry/Dry goods: [[items with quantities]]
Dairy/Refrigerated: [[items with quantities]]
Frozen: [[items with quantities]]
Worked Examples
Example 1: Busy Parent, Weight Loss, 4 People
Goal: Lose 1 lb/week, keep dinners under 30 minutes, kid-friendly.
Result: 1,600 cal/day plan built around sheet-pan dinners and make-ahead lunches; grocery list scoped to one Sunday shopping trip.
Example 2: Muscle Gain, Vegetarian, Solo
Goal: Hit 160g protein/day on a vegetarian diet.
Result: Plan leans on eggs, Greek yogurt, tofu, lentils, and a protein shake to close the gap; batch-cooked lunches for the work week.
Format Checklist
| Element | What good looks like |
|---|---|
| Recipes | Specific ingredients + steps, not vague meal names |
| Macros | Approximate calories/protein per meal, totaled per day |
| Variety | No repeated proteins/cuisines within the week |
| Grocery list | Consolidated once, organized by aisle: not per-recipe |
| Cook time | Matches the constraint you actually gave it |
Common Mistakes to Avoid
- Vague meal names with no actual recipe or ingredient list
- Ignoring restrictions: an allergy or dislike sneaking into a "safe" recipe
- Repetitive proteins: chicken every single day gets old fast
- No consolidated grocery list: forcing you to compile it yourself from 21 separate recipes
- Portions that don't match the stated goal (too few calories for muscle gain, too many for weight loss)
This plan turns "what's for dinner" into a solved problem for the week. Shop once, cook from the list, adjust portions as you go.
Illustrative preview: your actual result is built from your inputs.
How it works.
Tell it your goals, diet, and dislikes: get a full week of real meals and a shop-once grocery list. Free, no signup.
Draft my weekly meal plan + grocery list
A full week of specific, cookable meals with one consolidated grocery list: solve dinner once, not every night.
What good looks like.
What it must include
- 01Real recipes with actual ingredients and steps, not vague meal names
- 02A consolidated grocery list organized by aisle, not per-recipe
- 03Variety across the week: no repeated proteins every day
- 04Portions matched to your actual goal (loss, gain, maintenance)
Signals of expertise
- ★Recipes are specific enough to actually cook from, not just named
- ★One consolidated shopping trip instead of seven separate lists
- ★Matches your restrictions and dislikes without exceptions slipping through
Common mistakes
- ×Vague meal names with no real recipe
- ×Repeating the same protein every day
- ×No consolidated grocery list
- ×Portions that don't match the stated goal
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