Free meal planner
Your week of meals, matched to your macros
Work out your calories and macros, choose your diet and the planner fills 7 days from 396 recipes. Swap anything you don’t like, then print the plan and one combined shopping list.
Calories and macros
Uses the Mifflin-St Jeor equation, the most accurate everyday formula. It is an estimate: adjust after two weeks based on the scale.
Diet and preferences
Every recipe in your plan will match all of the boxes you tick.
Fill in steps 1 and 2, then build your week.
Shopping list
Build your week first.
Saved recipes
Estimates for healthy adults, not medical advice. If you have diabetes, kidney disease, heart disease or are pregnant, ask your doctor or a registered dietitian before changing your diet.