Generate Meal Plan

📅 Basic Settings

Number of Days

5

Servings per Meal

4

Daily Calories

1800 kcal

Calorie target tolerance (±)

How wide the daily calorie min/max band is. The same tolerance is also used for condition fit (traffic-light dots).

15%

⚖️ Macronutrient Distribution

Protein

25%

125g

Carbohydrates

50%

250g

Fat

25%

56g

Total: 100%

🕐 Meal Slots & Distribution

🌅

Breakfast

☀️

Lunch

🌙

Dinner

🍎

Snack

🌅 Breakfast

20%

☀️ Lunch

35%

🌙 Dinner

45%

Total: 100%

Alternatives Per Meal (5)

1 8

Number of alternative meals shown for each slot

🍚 Include side dishes with main courses

Automatically pairs curries, grilled proteins, and other main dishes with appropriate sides (rice, bread, salad) while staying within your calorie and macro targets.

❤️ Prefer health condition fit over variety

When condition fit drops too low, allow limited repeats of higher-fit meals to keep plan quality consistent.

⏱️ Time Constraints

Max Prep Time

30 min

Max Cook Time

45 min

🌍 Cuisine Preferences (118 available)

🍽️ Afghan 🌍 African 🇺🇸 American 🍽️ American-Chinese 🍽️ Argentinian 🍽️ Armenian 🍽️ Asian 🍽️ Asian Fusion 🍽️ Australian 🍽️ Austrian 🍽️ Belgian 🍽️ Bengali 🇧🇷 Brazilian 🇬🇧 British 🍽️ Bulgarian 🍽️ Burmese 🍽️ Cajun 🍽️ Californian 🍽️ Cambodian 🍽️ Canadian 🏝️ Caribbean 🍽️ Central European 🍽️ Chilean 🇨🇳 Chinese 🍽️ Colombian 🍽️ Creole 🍽️ Croatian 🍽️ Cuban 🍽️ Cypriot 🍽️ Czech 🍽️ Danish 🍽️ Dominican 🍽️ Dutch 🍽️ Eastern European 🍽️ Ecuadorian 🍽️ Egyptian 🇪🇹 Ethiopian 🍽️ Filipino 🍽️ Finnish 🇫🇷 French 🍽️ Fusion 🍽️ Georgian 🇩🇪 German 🇬🇷 Greek 🍽️ Hawaiian 🍽️ Hungarian 🇮🇳 Indian 🍽️ Indo-Chinese 🇮🇩 Indonesian 🍽️ International 🍽️ Iranian 🍽️ Irish 🍽️ Israeli 🇮🇹 Italian 🍽️ Italian-American 🍽️ Jamaican 🇯🇵 Japanese 🍽️ Jewish 🍽️ Jewish-American 🍽️ Kenyan 🇰🇷 Korean 🍽️ Kosher 🍽️ Latin American 🇱🇧 Lebanese 🍽️ Libyan 🍽️ Malaysian 🫒 Mediterranean 🇲🇽 Mexican 🍽️ Mexican-American 🧆 Middle Eastern 🍽️ Modern American 🍽️ Modern Australian 🍽️ Modern/Health Food 🇲🇦 Moroccan 🍽️ Nepalese 🍽️ New Zealand 🍽️ Nigerian 🍽️ Nigerien 🍽️ Nordic 🍽️ North African 🍽️ Norwegian 🍽️ Pakistani 🍽️ Persian 🇵🇪 Peruvian 🍽️ Polish 🍽️ Portuguese 🍽️ Puerto Rican 🍽️ Romanian 🍽️ Russian 🍽️ Russian-American 🍽️ Scandinavian 🍽️ Senegalese 🍽️ Serbian 🍽️ Singaporean 🍽️ Soul Food 🍽️ South African 🍽️ South American 🍽️ South East Asian 🍽️ Southern American 🍽️ Southwestern 🇪🇸 Spanish 🍽️ Sri Lankan 🍽️ Swedish 🍽️ Swiss 🍽️ Taiwanese 🍽️ Tex-Mex 🇹🇭 Thai 🍽️ Tibetan 🍽️ Trinidadian 🍽️ Tunisian 🇹🇷 Turkish 🍽️ Ukrainian 🍽️ Vegetarian 🍽️ Venezuelan 🇻🇳 Vietnamese 🍽️ West African 🍽️ World 🍽️ Yemeni

Cuisine Strictness (Balanced)

Flexible Strict

Allow some variety from other cuisines when needed

🥗 Dietary Preferences (26 filters)

✓ Ace_Diet ✓ Contains_Fish ✓ Dairy 🥛 Dairy_Free 🥚 Egg_Free 🌾 Gluten_Free ✓ Healthy_Fats ✓ High_Fat 🥦 High_Fiber 💪 High_Protein ✓ Jain 🥑 Keto ✓ Low_Carb ✓ Low_Fat ✓ Low_Fiber ✓ Low_Fodmap 🧂 Low_Sodium ✓ Nut_Free 🍖 Paleo ✓ Rajasik ✓ Sattvic ✓ Sattvik ✓ Swaminarayan ✓ Tamasik 🌱 Vegan 🥬 Vegetarian

❤️ Health Conditions (optional – filters meals by nutrient thresholds)

Diabetes / Prediabetes / Insulin Resistance Obesity / Weight Management Hypertension Cardiovascular Disease / CAD / Stroke Risk Dyslipidemia / High LDL / High Triglycerides Heart Failure CKD Stage 1-3 (Not on Dialysis) CKD Stage 4-5 (Not on Dialysis) Dialysis MASLD / NAFLD GERD / Acid Reflux IBS (General) IBS-D Flare IBS-C Tendency Celiac Disease Non-Celiac Gluten Sensitivity Lactose Intolerance Food Allergy Iron Deficiency Anemia Support Osteopenia / Osteoporosis Support Pregnancy (General) Gestational Diabetes Postpartum / Breastfeeding Support Athletic Recovery / Sarcopenia / Older Adult Protein Support Gout / Hyperuricemia PCOS Metabolic Syndrome IBD (Crohn's Disease / Ulcerative Colitis) Arthritis / Chronic Inflammation Kidney Stones Cancer Treatment Support Cancer Recovery / Survivorship Depression / Mental Health Support Menopause / Perimenopause Gastroparesis Longevity / Healthy Aging

⚠️ Allergens to Avoid

🥛 Dairy 🥚 Eggs 🥜 Peanuts 🌰 Tree Nuts 🌾 Wheat 🫘 Soy 🐟 Fish 🦐 Shellfish 🌿 Sesame 🟡 Mustard

🚫 Exclude Ingredients

Type to search ingredients from our recipe database

⚙️ Advanced Options

Daily Budget (Optional)

$ per day

Micronutrient Targets (Optional)

Sodium (mg)

Fiber (g)

Calcium (mg)

Iron (mg)

Potassium (mg)

Vitamin D (mcg)

Phosphorus (mg)

Cholesterol (mg)

Total Sugars (g)

Fat Breakdown (% of calories)

Saturated Fat (max %)

10%

Added Sugars (max %)

10%

🍽️ Meal Plan Generator