Generators
Meal Plan Generator
Get a full day of meals built to your calories and diet style — with real portions and nutrition from USDA data. Free, no sign-up.
Real foods from USDA FoodData Central
Your plan
Preferences
Not sure? Find your calories.
Meals per day
2,000
Cal
150g
Protein
200g
Carbs
67g
Fat
Foods and nutrition come from USDA FoodData Central.
Sample day
Your meals
Set your preferences and generate a plan to see a full day of meals here.
How it works
- 01
Set your targets
Enter your daily calories and pick a diet style. We turn that into protein, carb, and fat targets to plan around.
- 02
We pick real foods
The generator chooses whole foods that fit your meals and dietary preference, then pulls their nutrition from USDA FoodData Central.
- 03
Portions hit the numbers
Each meal's portions are scaled to its share of your calories and protein, so the day adds up to your target.
Questions
- Where do the foods and nutrition come from?
- Foods are chosen from a curated list of common whole foods, and every nutrition value is pulled live from USDA FoodData Central — nothing is estimated.
- Is the meal plan generator free?
- Yes. Generating and regenerating plans is free, with no account required.
- Can I get a vegetarian or vegan plan?
- Yes — choose omnivore, pescatarian, vegetarian, or vegan, and the generator only uses foods that fit.
- The portions look large or unusual — why?
- Plans are scaled to hit your calorie and protein targets, so a single food can carry a meal. Treat it as a starting template and adjust portions or swap foods to your taste.
- Is this a substitute for a dietitian?
- No. It's a helpful starting point for general healthy eating, not personalized medical or nutrition advice. See a registered dietitian for tailored guidance.