Is the AI meal plan generator free?

Yes — you can generate a personalized meal plan for free on this page, no account needed. Enter your dietary preferences and you’ll get a full 7-day plan in seconds. A free account unlocks more generations.

Can it create a meal plan for a specific calorie goal?

Yes. Enter a daily calorie target (like 1,800 or 2,500 kcal) and the plan includes approximate calories per meal so each day adds up to your goal — useful for weight loss, maintenance or bulking.

Does it handle allergies and dietary restrictions?

Yes — list any combination of restrictions (gluten-free, dairy-free, nut allergies, vegan, halal, low-FODMAP) and every meal in the plan will respect them.

What eating schedules does it support?

You can choose 3 meals a day, 3 meals plus snacks, 5 small meals, or intermittent fasting, and the plan is structured around that schedule.

Can I get a grocery list from my meal plan?

Generate your plan, then ask for a shopping list based on it — with a free account you can refine the plan in follow-ups, swap meals you don’t like, and regenerate single days.

FreeNo sign-up needed

Meal Plan Generator

Create a free personalized meal plan in seconds — tailored to your diet, calorie goal and allergies, with every meal planned for you.

Example

Protein rich food · 3 meals a day

Here is a sample personalized meal plan based on your preferences:

Day 1:
Breakfast: Scrambled eggs with spinach and feta cheese, topped with avocado slices
Lunch: Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumber, and a vinaigrette dressing
Dinner: Baked salmon with roasted vegetables (broccoli, carrots, and bell peppers) and quinoa

Day 2:
Breakfast: Greek yogurt with a handful of almonds and berries
Lunch: Turkey lettuce wraps with lean ground turkey, lettuce leaves, diced tomatoes, and avocado
Dinner: Grilled steak with steamed asparagus and sweet potato wedges

Day 3:
Breakfast: Protein smoothie made with almond milk, banana, spinach, and a scoop of protein powder
Lunch: Quinoa salad with grilled shrimp, black beans, corn, cherry tomatoes, and a lime dressing
Dinner: Baked chicken breast with roasted Brussels sprouts and brown rice

Remember to adjust the portion sizes and ingredient quantities based on your specific calorie goals and dietary restrictions. It's always a good idea to consult with a registered dietitian or nutritionist for personalized advice.

A real result from this tool. Yours will be based on what you type.

No credit card required
Supports 40+ languages
Runs on leading AI models
3.4M+ people have signed up

Trusted by teams at companies and universities like

How to use the Meal Plan Generator

Try it now

01
Fill in a few details
Tell the tool what you need. Short answers work fine.
- Dietary Preferences
- Meal frequency
- Calorie goal (optional)
- Allergies or restrictions (optional)
02
Click Generate
Your result appears in seconds, right next to your inputs.
03
Copy, tweak, repeat
Copy what you like, or change your inputs and try again. Sign up free to save your results.

Who it’s for. And what they make with it.

Busy Professionals Meal Prepping
Get a complete weekly meal plan in seconds — breakfast, lunch and dinner mapped out so grocery shopping and Sunday meal prep take half the time.
Weight Loss and Calorie Counting
Generate meal plans that hit a specific daily calorie goal, with per-meal calories so you can stay on target without a spreadsheet.
Athletes and High-Protein Diets
Build high-protein meal plans around training days, cutting or bulking goals, with meals that actually taste like food you want to eat.
Managing Allergies and Restrictions
Plan a full week around gluten-free, dairy-free, nut-free or any combination of restrictions without triple-checking every recipe.
Vegan and Vegetarian Planning
Get plant-based meal plans with enough variety and protein that you’re not eating the same three dinners on rotation.
Families and Picky Eaters
Create family-friendly weekly menus that balance nutrition with meals everyone at the table will actually eat.

Questions, answered.

Something else on your mind? Ask our assistant, it replies in seconds.

Is the AI meal plan generator free?
Yes — you can generate a personalized meal plan for free on this page, no account needed. Enter your dietary preferences and you’ll get a full 7-day plan in seconds. A free account unlocks more generations.
Can it create a meal plan for a specific calorie goal?
Yes. Enter a daily calorie target (like 1,800 or 2,500 kcal) and the plan includes approximate calories per meal so each day adds up to your goal — useful for weight loss, maintenance or bulking.
Does it handle allergies and dietary restrictions?
Yes — list any combination of restrictions (gluten-free, dairy-free, nut allergies, vegan, halal, low-FODMAP) and every meal in the plan will respect them.
What eating schedules does it support?
You can choose 3 meals a day, 3 meals plus snacks, 5 small meals, or intermittent fasting, and the plan is structured around that schedule.
Can I get a grocery list from my meal plan?
Generate your plan, then ask for a shopping list based on it — with a free account you can refine the plan in follow-ups, swap meals you don’t like, and regenerate single days.