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Weekly meal planner with macros
Lay out a week of prep, see every day’s calories and protein against your targets, then take a shopping list to the store. Targets come from your tracker (2000 kcal · 140 g protein).
Mon plan
0 itemsEmpty day. Add foods on the right, or let the generator draft one below.
Draft a day with AI
Uses your targets and only foods from our list; macros are calculated here, not by the AI. Replaces Mon.
Add to Mon
Popular foods
Shopping list
Week at a glance
| Day | kcal | P | C | F |
|---|---|---|---|---|
| Mon | not planned | |||
| Tue | not planned | |||
| Wed | not planned | |||
| Thu | not planned | |||
| Fri | not planned | |||
| Sat | not planned | |||
| Sun | not planned | |||
How to plan a week of meal prep around macros
- Set targets first. Get calories and protein from the macro calculator; everything here measures against them.
- Build one good day. Start with protein at each meal (roughly 30–40 g), then add a carb and a vegetable, and finish with a fat source to land your calories.
- Repeat it. Most people prep two or three rotating days, not seven unique ones. Copy your day to the others and swap a protein mid-week to avoid boredom.
- Shop in grams. The shopping list totals the week and converts cooked rice, pasta and beans back to dry weight, and cooked meat back to raw, so you buy what you will actually cook.
- Log with one tap. On the day, “Log this day in tracker” copies the plan to today’s food log.
Want a ready-made starting point? Load the 7-day high-protein meal plan and scale it to you.
Questions people ask
Is this meal planner free?
Yes — no sign-up, no trial. Your week is saved in this browser only.
How do I meal prep with it?
Plan one day you like, then use “Copy this day to…” to repeat it across your prep days. The shopping list multiplies every ingredient for the whole week, so you can batch cook grams, not guesses.
Are weights raw or cooked?
Cooked (as eaten) for meat, grains and pasta, matching how you portion prepped food into containers. Oats are dry. The shopping list converts cooked grain weights back to approximate dry weights.
How does the AI meal plan generator work?
It picks foods only from the built-in food list and suggests gram amounts aimed at your targets and preferences. Macros are then calculated on your device from the same USDA-based numbers used everywhere on the site, so you can see exactly how close it landed and adjust.