Free AI tool

AI meal plan generator

Choose how many calories you want to eat in a day, the way you eat and how many meals you like, and the generator writes a day of meals to match: dishes, ingredients and weights. Then we count it. Every ingredient that matches a food in our USDA-based database is counted with USDA's numbers, and the plan's total is shown next to your target, so you can see how close it came.

Make a one-day plan

How the numbers are worked out

The AI writes the plan: which dishes, which ingredients and how many grams of each. It does not write the numbers you see. Each ingredient is looked up by name in our food database, which holds USDA FoodData Central values. A match is counted with USDA's calories, protein, carbohydrate and fat for 100 g, scaled to the weight in the plan, and the row links that food's page, or its USDA record until that page is published. The meal totals and the day's total are added up on our side from those rows.

An ingredient that does not match is still listed, but marked as not counted, and the day's total leaves it out. So the total is never padded with a guess: when something is not counted, the real day holds a little more than the number at the top, and the result says how many ingredients that is. The match is strict on purpose. A food is matched only by its whole name, cooked and raw versions are different foods, and a match whose numbers are far from what the AI expected for that weight is not used.

The plan aims at your target, but the AI picks the portions, so the counted total can land above or below it. The result shows the gap in calories instead of hiding it, and each meal shows its share of the target next to what it adds up to. For where AI food estimates go right and wrong, read how accurate AI calorie counting is, and how we calculate for the data behind the food pages.

How the generator works

You pick three things: calories a day, a diet and the number of meals. There is nothing to type about yourself, and nothing else is sent.
The day is split into meals the way the CalorTracker app splits it, so breakfast, lunch, dinner and snacks each get their usual share of your calories.
Google Gemini, the AI model, writes a dish for each meal from foods in our database wherever it can, with a weight for every ingredient, including the oil and the dressing.
We count every ingredient that matches, add up each meal and the day, and show the result against your target.

Who the plans are for

The plans are ideas for healthy adults who already know roughly how much they want to eat. The generator does not make plans under 1,200 kcal a day: eating that little should only be done with a doctor's guidance. It plans up to 4,000 kcal a day.

It does not plan for children or teenagers, for pregnancy or breastfeeding, or for a medical condition, an eating disorder, a food allergy or an intolerance, and it does not ask about any of them. If one of those applies to you, a doctor or a registered dietitian is the right person to plan your meals. The vegetarian, vegan and pescatarian plans leave out the foods those diets rule out, but recipes for packaged foods vary, so check the labels.

Getting a plan you will actually eat

Start from a target you trust. If you do not have one, the calorie calculator works one out from your size, activity and goal.
Pick the number of meals you really eat. A plan with snacks you skip leaves you short at the end of the day.
Treat the dishes as a template: swap a food for one you like with similar numbers, and keep the weights.
Weigh the calorie-dense parts, such as oil, nuts, cheese and rice, which move the total most.
Look at the rows marked not counted and add them up yourself if you want the full day.

From one day to a week

This page plans one day. The meal planner in the CalorTracker app plans a whole week from your own calorie and macro targets, writes the recipes, lets you swap a meal you do not fancy, puts everything on one shopping list, and can batch prep: one recipe cooked once and eaten across several days, with each portion's macros counted in the day it is eaten. Read how the batch cooking plans work. Meal plans in the app are part of the 10-day Premium trial and Premium, not the free plan.

Example plans

Plans we wrote ourselves for a few common choices, to show what a result looks like. Every number in them is computed the way the tool computes a plan: from USDA FoodData Central values for each ingredient's weight, added up meal by meal.

1,500 kcal, no particular diet, 3 meals: 1,506 kcal, 107.2 g protein

Breakfast: Greek yogurt with blueberries, oats and walnuts

Breakfast: about 422 kcal of a 417 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Greek yogurt	200 g	194	18.0 g	8.0 g	10.0 g	USDA: Greek Yogurt
Blueberries	80 g	46	0.6 g	11.6 g	0.3 g	USDA: Blueberry
Rolled oats	30 g	117	5.1 g	19.9 g	2.1 g	USDA: Oatmeal (Dry)
Walnuts	10 g	65	1.5 g	1.4 g	6.5 g	USDA: Walnuts
Meal total		422	25.2 g	40.9 g	18.9 g

Spoon the yogurt into a bowl and top it with the oats, blueberries and chopped walnuts.

Lunch: Chicken and quinoa salad with feta

Lunch: about 585 kcal of a 583 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Roast chicken breast	120 g	198	37.2 g	0.0 g	4.3 g	USDA: Chicken Breast (Roasted)
Cooked quinoa	150 g	180	6.6 g	32.0 g	2.9 g	USDA: Quinoa
Cucumber	80 g	12	0.5 g	2.9 g	0.1 g	USDA: Cucumber
Tomato	100 g	18	0.9 g	3.9 g	0.2 g	USDA: Tomato
Romaine lettuce	50 g	9	0.6 g	1.6 g	0.2 g	USDA: Romaine Lettuce
Feta	30 g	80	4.3 g	1.2 g	6.4 g	USDA: Feta Cheese
Olive oil	10 g	88	0.0 g	0.0 g	10.0 g	USDA: Olive Oil
Meal total		585	50.1 g	41.6 g	24.1 g

Toss cooked quinoa with sliced chicken, cucumber, tomato and lettuce, crumble the feta over and dress with olive oil.

Dinner: Salmon with boiled potatoes and broccoli

Dinner: about 499 kcal of a 500 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Cooked salmon	115 g	237	25.4 g	0.0 g	14.2 g	USDA: Salmon (Cooked)
Boiled potatoes	200 g	172	3.4 g	40.0 g	0.2 g	USDA: Boiled Potato
Broccoli	120 g	42	2.9 g	8.6 g	0.5 g	USDA: Broccoli (Cooked)
Lemon juice	15 g	4	0.2 g	1.4 g	0.0 g	USDA: Lemon
Olive oil	5 g	44	0.0 g	0.0 g	5.0 g	USDA: Olive Oil
Meal total		499	31.9 g	50.0 g	19.9 g

Bake the salmon with a squeeze of lemon, boil the potatoes and steam the broccoli, then drizzle the oil over the vegetables.

Day total: 1,506 kcal, 107.2 g protein, 132.5 g carbs, 62.9 g fat, against a 1,500 kcal target.

This is a low-calorie day. Eating this little for more than a short while is best done with advice from a doctor or a registered dietitian.

1,800 kcal, vegetarian, 3 meals: 1,812 kcal, 81.2 g protein

Breakfast: Scrambled eggs on wholemeal toast with tomato

Breakfast: about 490 kcal of a 500 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Scrambled eggs	150 g	224	15.0 g	2.4 g	16.5 g	USDA: Scrambled Eggs
Whole wheat bread	60 g	151	7.5 g	25.6 g	2.1 g	USDA: Whole Wheat Bread
Tomato	100 g	18	0.9 g	3.9 g	0.2 g	USDA: Tomato
Butter	5 g	36	0.0 g	0.0 g	4.1 g	USDA: Butter
Orange	130 g	61	1.2 g	15.3 g	0.2 g	USDA: Orange
Meal total		490	24.6 g	47.2 g	23.1 g

Scramble the eggs gently in the butter and serve them on toast with sliced tomato and an orange on the side.

Lunch: Chickpea, feta and brown rice bowl

Lunch: about 715 kcal of a 700 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Cooked chickpeas	150 g	246	13.3 g	41.1 g	3.9 g	USDA: Chickpeas
Cooked brown rice	150 g	168	3.5 g	35.3 g	1.2 g	USDA: Brown Rice
Baby spinach	40 g	9	1.1 g	1.5 g	0.2 g	USDA: Spinach
Red bell pepper	80 g	21	0.8 g	4.8 g	0.2 g	USDA: Bell Pepper
Feta	40 g	106	5.7 g	1.6 g	8.6 g	USDA: Feta Cheese
Hummus	30 g	73	2.2 g	4.5 g	5.1 g	USDA: Hummus
Olive oil	10 g	88	0.0 g	0.0 g	10.0 g	USDA: Olive Oil
Lemon juice	15 g	4	0.2 g	1.4 g	0.0 g	USDA: Lemon
Meal total		715	26.8 g	90.2 g	29.2 g

Pile rice, chickpeas, spinach and pepper in a bowl, add the feta and hummus, and dress with olive oil and lemon.

Dinner: Lentil and vegetable pasta with parmesan

Dinner: about 607 kcal of a 600 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Pasta (dry weight)	80 g	297	10.4 g	59.7 g	1.2 g	USDA: Pasta (Dry)
Cooked lentils	120 g	139	10.8 g	24.2 g	0.5 g	USDA: Lentils
Tomatoes	150 g	27	1.3 g	5.8 g	0.3 g	USDA: Tomato
Onion	60 g	24	0.7 g	5.6 g	0.1 g	USDA: Onion
Zucchini	100 g	17	1.2 g	3.1 g	0.3 g	USDA: Zucchini
Parmesan	15 g	59	5.4 g	0.5 g	3.8 g	USDA: Parmesan Cheese
Olive oil	5 g	44	0.0 g	0.0 g	5.0 g	USDA: Olive Oil
Meal total		607	29.8 g	98.9 g	11.2 g

Soften the onion and zucchini in the oil, stir in tomato and cooked lentils, then toss with the pasta and grate parmesan over.

Day total: 1,812 kcal, 81.2 g protein, 236.3 g carbs, 63.5 g fat, against a 1,800 kcal target.

2,000 kcal, no particular diet, 4 meals: 2,007 kcal, 131.5 g protein

Breakfast: Porridge with banana and peanut butter

Breakfast: about 512 kcal of a 500 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Rolled oats	60 g	233	10.1 g	39.8 g	4.1 g	USDA: Oatmeal (Dry)
2% milk	200 g	100	6.6 g	9.6 g	4.0 g	USDA: 2% Milk
Banana	100 g	89	1.1 g	22.8 g	0.3 g	USDA: Banana
Peanut butter	15 g	90	3.3 g	3.3 g	7.7 g	USDA: Peanut Butter
Meal total		512	21.1 g	75.5 g	16.1 g

Simmer the oats in the milk until creamy, then top with sliced banana and a spoon of peanut butter.

Lunch: Turkey, cheddar and avocado sandwich with an apple

Lunch: about 688 kcal of a 700 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Whole wheat bread	80 g	202	10.0 g	34.2 g	2.8 g	USDA: Whole Wheat Bread
Roast turkey breast	100 g	147	30.1 g	0.0 g	2.1 g	USDA: Turkey Breast (Roasted)
Cheddar	20 g	81	4.6 g	0.7 g	6.7 g	USDA: Cheddar Cheese
Avocado	50 g	80	1.0 g	4.3 g	7.3 g	USDA: Avocado
Romaine lettuce	30 g	5	0.4 g	1.0 g	0.1 g	USDA: Romaine Lettuce
Tomato	60 g	11	0.5 g	2.3 g	0.1 g	USDA: Tomato
Mayonnaise	10 g	68	0.1 g	0.1 g	7.5 g	USDA: Mayonnaise
Apple	180 g	94	0.5 g	24.9 g	0.3 g	USDA: Apple
Meal total		688	47.2 g	67.5 g	26.9 g

Fill the bread with turkey, cheddar, avocado, lettuce and tomato, with a thin spread of mayonnaise. Eat the apple on the side.

Dinner: Beef and broccoli stir-fry with rice

Dinner: about 606 kcal of a 600 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Sirloin steak	120 g	220	36.7 g	0.0 g	6.9 g	USDA: Sirloin Steak (Broiled)
Cooked white rice	180 g	234	4.8 g	50.7 g	0.5 g	USDA: White Rice (Cooked)
Broccoli	100 g	35	2.4 g	7.2 g	0.4 g	USDA: Broccoli (Cooked)
Bell pepper	80 g	21	0.8 g	4.8 g	0.2 g	USDA: Bell Pepper
Soy sauce	15 g	8	1.2 g	0.7 g	0.1 g	USDA: Soy Sauce
Canola oil	10 g	88	0.0 g	0.0 g	10.0 g	USDA: Canola Oil
Meal total		606	45.9 g	63.4 g	18.1 g

Stir-fry strips of steak in the oil, add the broccoli and pepper, splash in the soy sauce and serve over rice.

Snack: Cottage cheese with pineapple and almonds

Snack: about 201 kcal of a 200 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Cottage cheese	150 g	122	15.7 g	7.1 g	3.4 g	USDA: Cottage Cheese (2% Fat)
Pineapple	100 g	50	0.5 g	13.1 g	0.1 g	USDA: Pineapple
Almonds	5 g	29	1.1 g	1.1 g	2.5 g	USDA: Almonds
Meal total		201	17.3 g	21.3 g	6.0 g

Top the cottage cheese with pineapple chunks and a few chopped almonds.

Day total: 2,007 kcal, 131.5 g protein, 227.7 g carbs, 67.1 g fat, against a 2,000 kcal target.

2,000 kcal, high protein, 4 meals: 1,982 kcal, 180.5 g protein

Breakfast: Spinach omelette with cottage cheese and strawberries

Breakfast: about 490 kcal of a 500 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Eggs	150 g	215	18.8 g	1.1 g	14.3 g	USDA: Eggs
Baby spinach	40 g	9	1.1 g	1.5 g	0.2 g	USDA: Spinach
Butter	5 g	36	0.0 g	0.0 g	4.1 g	USDA: Butter
Whole wheat bread	40 g	101	5.0 g	17.1 g	1.4 g	USDA: Whole Wheat Bread
Cottage cheese	100 g	81	10.5 g	4.8 g	2.3 g	USDA: Cottage Cheese (2% Fat)
Strawberries	150 g	48	1.0 g	11.5 g	0.5 g	USDA: Strawberry
Meal total		490	36.4 g	36.0 g	22.8 g

Cook the beaten eggs in the butter with the spinach, fold, and serve with toast, cottage cheese and strawberries.

Lunch: Chicken, black bean and brown rice bowl

Lunch: about 691 kcal of a 700 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Roast chicken breast	180 g	297	55.8 g	0.0 g	6.4 g	USDA: Chicken Breast (Roasted)
Cooked brown rice	180 g	202	4.2 g	42.3 g	1.5 g	USDA: Brown Rice
Black beans	80 g	106	7.1 g	19.0 g	0.4 g	USDA: Black Beans
Salsa	50 g	15	0.8 g	3.3 g	0.1 g	USDA: Salsa
Avocado	40 g	64	0.8 g	3.4 g	5.9 g	USDA: Avocado
Romaine lettuce	40 g	7	0.5 g	1.3 g	0.1 g	USDA: Romaine Lettuce
Meal total		691	69.2 g	69.3 g	14.4 g

Layer rice, black beans and sliced chicken, then top with salsa, avocado and shredded lettuce.

Dinner: Lemon cod with sweet potato and green beans

Dinner: about 596 kcal of a 600 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Cooked cod	200 g	210	45.7 g	0.0 g	1.7 g	USDA: Cod (Cooked)
Baked sweet potato	200 g	180	4.0 g	41.4 g	0.3 g	USDA: Baked Sweet Potato
Green beans	120 g	37	2.2 g	8.4 g	0.3 g	USDA: Green Beans
Olive oil	10 g	88	0.0 g	0.0 g	10.0 g	USDA: Olive Oil
Lemon juice	10 g	3	0.1 g	0.9 g	0.0 g	USDA: Lemon
Greek yogurt	80 g	78	7.2 g	3.2 g	4.0 g	USDA: Greek Yogurt
Meal total		596	59.2 g	53.9 g	16.3 g

Bake the cod with lemon and a little oil, roast the sweet potato, steam the beans and serve with a spoon of yogurt.

Snack: Greek yogurt with raspberries and pumpkin seeds

Snack: about 205 kcal of a 200 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Greek yogurt	150 g	146	13.5 g	6.0 g	7.5 g	USDA: Greek Yogurt
Raspberries	60 g	31	0.7 g	7.2 g	0.4 g	USDA: Raspberry
Pumpkin seeds	5 g	28	1.5 g	0.5 g	2.5 g	USDA: Pumpkin Seeds
Meal total		205	15.7 g	13.7 g	10.4 g

Top the yogurt with raspberries and a sprinkle of pumpkin seeds.

Day total: 1,982 kcal, 180.5 g protein, 172.9 g carbs, 63.9 g fat, against a 2,000 kcal target.

1,600 kcal, vegan, 3 meals: 1,613 kcal, 75.0 g protein

Breakfast: Oat milk porridge with blueberries and chia

Breakfast: about 447 kcal of a 445 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Rolled oats	50 g	195	8.4 g	33.1 g	3.5 g	USDA: Oatmeal (Dry)
Oat milk	200 g	90	1.3 g	10.7 g	4.7 g	USDA: Oat Milk
Blueberries	80 g	46	0.6 g	11.6 g	0.3 g	USDA: Blueberry
Chia seeds	15 g	73	2.5 g	6.3 g	4.6 g	USDA: Chia Seeds
Almond butter	7 g	43	1.5 g	1.3 g	3.9 g	USDA: Almond Butter
Meal total		447	14.3 g	63.0 g	17.0 g

Simmer the oats in oat milk, stir in the chia seeds, and top with blueberries and almond butter.

Lunch: Crispy tofu and edamame quinoa bowl

Lunch: about 621 kcal of a 622 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Firm tofu	150 g	216	25.9 g	4.2 g	13.1 g	USDA: Tofu (Firm)
Cooked quinoa	150 g	180	6.6 g	32.0 g	2.9 g	USDA: Quinoa
Edamame	50 g	61	6.0 g	4.5 g	2.6 g	USDA: Edamame
Carrot	60 g	25	0.6 g	5.7 g	0.1 g	USDA: Carrot
Cabbage	60 g	15	0.8 g	3.5 g	0.1 g	USDA: Cabbage
Soy sauce	15 g	8	1.2 g	0.7 g	0.1 g	USDA: Soy Sauce
Canola oil	10 g	88	0.0 g	0.0 g	10.0 g	USDA: Canola Oil
Cashews	5 g	28	0.9 g	1.5 g	2.2 g	USDA: Cashews
Meal total		621	42.0 g	52.1 g	31.1 g

Fry cubes of tofu in the oil until golden, then serve over quinoa with edamame, carrot, cabbage, soy sauce and cashews.

Dinner: Black bean and sweet potato tacos

Dinner: about 545 kcal of a 533 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Corn tortillas	60 g	133	3.4 g	28.0 g	1.5 g	USDA: Corn Tortilla
Black beans	120 g	158	10.6 g	28.5 g	0.6 g	USDA: Black Beans
Baked sweet potato	120 g	108	2.4 g	24.9 g	0.2 g	USDA: Baked Sweet Potato
Avocado	50 g	80	1.0 g	4.3 g	7.3 g	USDA: Avocado
Salsa	60 g	17	0.9 g	4.0 g	0.1 g	USDA: Salsa
Romaine lettuce	30 g	5	0.4 g	1.0 g	0.1 g	USDA: Romaine Lettuce
Olive oil	5 g	44	0.0 g	0.0 g	5.0 g	USDA: Olive Oil
Meal total		545	18.7 g	90.7 g	14.8 g

Warm the tortillas and fill them with roasted sweet potato, black beans, avocado, salsa and lettuce.

Day total: 1,613 kcal, 75.0 g protein, 205.8 g carbs, 62.9 g fat, against a 1,600 kcal target.

2,200 kcal, mediterranean, 3 meals: 2,194 kcal, 134.5 g protein

Breakfast: Greek yogurt with granola, peach, walnuts and honey

Breakfast: about 603 kcal of a 611 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Greek yogurt	200 g	194	18.0 g	8.0 g	10.0 g	USDA: Greek Yogurt
Granola	30 g	147	4.1 g	16.2 g	7.3 g	USDA: Granola
Peach	150 g	59	1.4 g	14.3 g	0.4 g	USDA: Peach
Raspberries	50 g	26	0.6 g	6.0 g	0.3 g	USDA: Raspberry
Walnuts	20 g	131	3.0 g	2.7 g	13.0 g	USDA: Walnuts
Honey	15 g	46	0.0 g	12.4 g	0.0 g	USDA: Honey
Meal total		603	27.1 g	59.6 g	31.0 g

Top the yogurt with granola, sliced peach, raspberries and walnuts, and drizzle with honey.

Lunch: Tuna, chickpea and tomato salad with bread

Lunch: about 860 kcal of a 856 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Tuna	120 g	103	23.3 g	0.0 g	1.2 g	USDA: Tuna
Cooked chickpeas	180 g	295	15.9 g	49.4 g	4.7 g	USDA: Chickpeas
Tomato	150 g	27	1.3 g	5.8 g	0.3 g	USDA: Tomato
Cucumber	100 g	15	0.7 g	3.6 g	0.1 g	USDA: Cucumber
Red onion	30 g	12	0.3 g	2.8 g	0.0 g	USDA: Onion
Olive oil	20 g	177	0.0 g	0.0 g	20.0 g	USDA: Olive Oil
Feta	30 g	80	4.3 g	1.2 g	6.4 g	USDA: Feta Cheese
Whole wheat bread	60 g	151	7.5 g	25.6 g	2.1 g	USDA: Whole Wheat Bread
Meal total		860	53.3 g	88.4 g	34.8 g

Mix the tuna, chickpeas, tomato, cucumber and onion with olive oil and feta. Serve with bread and a spoon of hummus.

Dinner: Roast chicken thigh with lentils and roasted vegetables

Dinner: about 731 kcal of a 733 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Roast chicken thigh	140 g	251	34.7 g	0.0 g	11.4 g	USDA: Chicken Thigh (Roasted)
Cooked lentils	150 g	174	13.5 g	30.2 g	0.6 g	USDA: Lentils
Eggplant	120 g	30	1.2 g	7.1 g	0.2 g	USDA: Eggplant
Zucchini	120 g	20	1.5 g	3.7 g	0.4 g	USDA: Zucchini
Bell pepper	100 g	26	1.0 g	6.0 g	0.3 g	USDA: Bell Pepper
Olive oil	15 g	133	0.0 g	0.0 g	15.0 g	USDA: Olive Oil
Garlic	5 g	7	0.3 g	1.7 g	0.0 g	USDA: Garlic
Cooked brown rice	80 g	90	1.9 g	18.8 g	0.7 g	USDA: Brown Rice
Meal total		731	54.1 g	67.5 g	28.6 g

Roast the eggplant, zucchini and pepper with the oil and garlic, and serve with the chicken, lentils and brown rice.

Day total: 2,194 kcal, 134.5 g protein, 215.5 g carbs, 94.4 g fat, against a 2,200 kcal target.

1,800 kcal, keto, 3 meals: 1,793 kcal, 114.8 g protein

Breakfast: Scrambled eggs with bacon, avocado and spinach

Breakfast: about 514 kcal of a 500 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Scrambled eggs	150 g	224	15.0 g	2.4 g	16.5 g	USDA: Scrambled Eggs
Bacon	25 g	117	8.5 g	0.4 g	8.8 g	USDA: Bacon
Avocado	80 g	128	1.6 g	6.8 g	11.7 g	USDA: Avocado
Baby spinach	40 g	9	1.1 g	1.5 g	0.2 g	USDA: Spinach
Butter	5 g	36	0.0 g	0.0 g	4.1 g	USDA: Butter
Meal total		514	26.2 g	11.1 g	41.3 g

Crisp the bacon, wilt the spinach in the butter, scramble the eggs and serve with sliced avocado.

Lunch: Salmon salad with avocado, feta and walnuts

Lunch: about 700 kcal of a 700 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Cooked salmon	150 g	309	33.2 g	0.0 g	18.5 g	USDA: Salmon (Cooked)
Romaine lettuce	80 g	14	1.0 g	2.6 g	0.2 g	USDA: Romaine Lettuce
Avocado	40 g	64	0.8 g	3.4 g	5.9 g	USDA: Avocado
Cucumber	40 g	6	0.3 g	1.5 g	0.0 g	USDA: Cucumber
Olive oil	22 g	194	0.0 g	0.0 g	22.0 g	USDA: Olive Oil
Feta	30 g	80	4.3 g	1.2 g	6.4 g	USDA: Feta Cheese
Walnuts	5 g	33	0.8 g	0.7 g	3.3 g	USDA: Walnuts
Meal total		700	40.4 g	9.4 g	56.3 g

Flake the cooked salmon over lettuce, cucumber and avocado, add the feta and walnuts and dress with olive oil.

Dinner: Chicken thigh in a creamy mushroom sauce with broccoli

Dinner: about 579 kcal of a 600 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Roast chicken thigh	150 g	269	37.1 g	0.0 g	12.2 g	USDA: Chicken Thigh (Roasted)
Mushrooms	100 g	22	3.1 g	3.3 g	0.3 g	USDA: Mushrooms (Raw)
Heavy cream	40 g	136	1.1 g	1.1 g	14.4 g	USDA: Heavy Cream
Butter	10 g	72	0.1 g	0.0 g	8.1 g	USDA: Butter
Parmesan	15 g	59	5.4 g	0.5 g	3.8 g	USDA: Parmesan Cheese
Broccoli	60 g	21	1.4 g	4.3 g	0.2 g	USDA: Broccoli (Cooked)
Meal total		579	48.2 g	9.2 g	39.0 g

Brown the mushrooms in the butter, stir in the cream and parmesan, and spoon the sauce over the chicken with broccoli.

Day total: 1,793 kcal, 114.8 g protein, 29.7 g carbs, 136.6 g fat, against a 1,800 kcal target.

2,500 kcal, high protein, 5 meals: 2,496 kcal, 200.2 g protein

Breakfast: Protein porridge with yogurt and banana

Breakfast: about 573 kcal of a 568 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Rolled oats	70 g	272	11.8 g	46.4 g	4.8 g	USDA: Oatmeal (Dry)
Skim milk	250 g	85	8.4 g	12.4 g	0.2 g	USDA: Skim Milk
Greek yogurt	100 g	97	9.0 g	4.0 g	5.0 g	USDA: Greek Yogurt
Banana	100 g	89	1.1 g	22.8 g	0.3 g	USDA: Banana
Peanut butter	5 g	30	1.1 g	1.1 g	2.6 g	USDA: Peanut Butter
Meal total		573	31.4 g	86.7 g	12.9 g

Cook the oats in skim milk, stir in the yogurt off the heat and top with banana and a little peanut butter.

Lunch: Chicken, spinach and mushroom pasta

Lunch: about 794 kcal of a 796 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Cooked pasta	210 g	332	12.2 g	64.8 g	2.0 g	USDA: Pasta (Cooked)
Roast chicken breast	150 g	248	46.5 g	0.0 g	5.4 g	USDA: Chicken Breast (Roasted)
Mushrooms	80 g	18	2.5 g	2.6 g	0.3 g	USDA: Mushrooms (Raw)
Baby spinach	50 g	12	1.4 g	1.8 g	0.2 g	USDA: Spinach
Tomato	100 g	18	0.9 g	3.9 g	0.2 g	USDA: Tomato
Parmesan	20 g	78	7.2 g	0.6 g	5.0 g	USDA: Parmesan Cheese
Olive oil	10 g	88	0.0 g	0.0 g	10.0 g	USDA: Olive Oil
Meal total		794	70.7 g	73.7 g	23.1 g

Fry the mushrooms in the oil, add tomato, spinach and sliced chicken, toss with the pasta and finish with parmesan.

Dinner: Sirloin steak with potatoes and green beans

Dinner: about 678 kcal of a 682 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Sirloin steak	175 g	320	53.5 g	0.0 g	10.1 g	USDA: Sirloin Steak (Broiled)
Boiled potatoes	250 g	215	4.3 g	50.0 g	0.3 g	USDA: Boiled Potato
Green beans	150 g	47	2.7 g	10.5 g	0.3 g	USDA: Green Beans
Onion	60 g	24	0.7 g	5.6 g	0.1 g	USDA: Onion
Butter	10 g	72	0.1 g	0.0 g	8.1 g	USDA: Butter
Meal total		678	61.3 g	66.1 g	18.9 g

Grill the steak to your liking and serve with boiled potatoes, green beans and softened onion, with the butter melted over.

Snack: Cottage cheese with strawberries

Snack: about 226 kcal of a 227 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Cottage cheese	200 g	162	20.9 g	9.5 g	4.5 g	USDA: Cottage Cheese (2% Fat)
Strawberries	200 g	64	1.3 g	15.4 g	0.6 g	USDA: Strawberry
Meal total		226	22.2 g	24.9 g	5.1 g

Serve the cottage cheese with sliced strawberries.

2nd snack: Hard-boiled eggs, carrot sticks and almonds

2nd snack: about 225 kcal of a 227 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Hard-boiled eggs	100 g	155	12.6 g	1.1 g	10.6 g	USDA: Hard-Boiled Egg
Carrot	100 g	41	0.9 g	9.6 g	0.2 g	USDA: Carrot
Almonds	5 g	29	1.1 g	1.1 g	2.5 g	USDA: Almonds
Meal total		225	14.6 g	11.8 g	13.3 g

Pack two hard-boiled eggs with carrot sticks and a few almonds.

Day total: 2,496 kcal, 200.2 g protein, 263.2 g carbs, 73.3 g fat, against a 2,500 kcal target.

1,400 kcal, pescatarian, 3 meals: 1,395 kcal, 100.7 g protein

Breakfast: Yogurt with granola, kiwi and pumpkin seeds

Breakfast: about 385 kcal of a 389 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Plain yogurt	200 g	122	6.9 g	9.3 g	6.5 g	USDA: Plain Yogurt (Whole Milk)
Granola	30 g	147	4.1 g	16.2 g	7.3 g	USDA: Granola
Kiwi	80 g	49	0.9 g	11.7 g	0.4 g	USDA: Kiwi
Pumpkin seeds	12 g	67	3.6 g	1.3 g	5.9 g	USDA: Pumpkin Seeds
Meal total		385	15.5 g	38.5 g	20.1 g

Top the yogurt with granola, sliced kiwi and pumpkin seeds.

Lunch: Shrimp and edamame rice bowl

Lunch: about 543 kcal of a 544 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Cooked shrimp	120 g	143	27.3 g	1.8 g	2.0 g	USDA: Shrimp (Cooked)
Cooked brown rice	165 g	185	3.8 g	38.8 g	1.4 g	USDA: Brown Rice
Edamame	80 g	97	9.5 g	7.1 g	4.2 g	USDA: Edamame
Avocado	50 g	80	1.0 g	4.3 g	7.3 g	USDA: Avocado
Cucumber	80 g	12	0.5 g	2.9 g	0.1 g	USDA: Cucumber
Carrot	50 g	21	0.5 g	4.8 g	0.1 g	USDA: Carrot
Soy sauce	10 g	5	0.8 g	0.5 g	0.1 g	USDA: Soy Sauce
Meal total		543	43.4 g	60.2 g	15.2 g

Serve the shrimp over rice with edamame, avocado, cucumber and carrot, seasoned with soy sauce.

Dinner: Baked cod with potatoes and peas

Dinner: about 467 kcal of a 467 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Cooked cod	150 g	158	34.2 g	0.0 g	1.3 g	USDA: Cod (Cooked)
Boiled potatoes	185 g	159	3.2 g	37.0 g	0.2 g	USDA: Boiled Potato
Green peas	80 g	67	4.3 g	12.5 g	0.2 g	USDA: Green Peas (Cooked)
Olive oil	9 g	80	0.0 g	0.0 g	9.0 g	USDA: Olive Oil
Lemon juice	10 g	3	0.1 g	0.9 g	0.0 g	USDA: Lemon
Meal total		467	41.8 g	50.4 g	10.7 g

Bake the cod with lemon and a little oil, and serve with boiled potatoes and peas.

Day total: 1,395 kcal, 100.7 g protein, 149.1 g carbs, 46.0 g fat, against a 1,400 kcal target.

This is a low-calorie day. Eating this little for more than a short while is best done with advice from a doctor or a registered dietitian.

2,000 kcal, low carb, 3 meals: 1,990 kcal, 163.8 g protein

Breakfast: Cheddar and pepper omelette with yogurt and strawberries

Breakfast: about 562 kcal of a 555 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Eggs	150 g	215	18.8 g	1.1 g	14.3 g	USDA: Eggs
Cheddar	30 g	121	6.9 g	1.0 g	10.0 g	USDA: Cheddar Cheese
Bell pepper	60 g	16	0.6 g	3.6 g	0.2 g	USDA: Bell Pepper
Baby spinach	40 g	9	1.1 g	1.5 g	0.2 g	USDA: Spinach
Butter	10 g	72	0.1 g	0.0 g	8.1 g	USDA: Butter
Greek yogurt	100 g	97	9.0 g	4.0 g	5.0 g	USDA: Greek Yogurt
Strawberries	100 g	32	0.7 g	7.7 g	0.3 g	USDA: Strawberry
Meal total		562	37.2 g	18.9 g	38.1 g

Cook the eggs in the butter with pepper and spinach, add the cheddar and fold. Serve with yogurt and strawberries.

Lunch: Turkey cobb salad

Lunch: about 767 kcal of a 778 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Roast turkey breast	150 g	221	45.2 g	0.0 g	3.1 g	USDA: Turkey Breast (Roasted)
Hard-boiled egg	50 g	78	6.3 g	0.6 g	5.3 g	USDA: Hard-Boiled Egg
Avocado	80 g	128	1.6 g	6.8 g	11.7 g	USDA: Avocado
Romaine lettuce	100 g	17	1.2 g	3.3 g	0.3 g	USDA: Romaine Lettuce
Tomato	100 g	18	0.9 g	3.9 g	0.2 g	USDA: Tomato
Bacon	10 g	47	3.4 g	0.2 g	3.5 g	USDA: Bacon
Cheddar	20 g	81	4.6 g	0.7 g	6.7 g	USDA: Cheddar Cheese
Olive oil	20 g	177	0.0 g	0.0 g	20.0 g	USDA: Olive Oil
Meal total		767	63.2 g	15.5 g	50.8 g

Arrange turkey, egg, avocado, tomato, crumbled bacon and cheddar over lettuce and dress with olive oil.

Dinner: Pork tenderloin with cauliflower mash and Brussels sprouts

Dinner: about 661 kcal of a 667 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Roast pork tenderloin	180 g	265	46.9 g	0.0 g	7.1 g	USDA: Pork Tenderloin (Roasted)
Cauliflower	200 g	50	3.8 g	9.9 g	0.6 g	USDA: Cauliflower
Butter	15 g	108	0.1 g	0.0 g	12.2 g	USDA: Butter
Parmesan	20 g	78	7.2 g	0.6 g	5.0 g	USDA: Parmesan Cheese
Brussels sprouts	150 g	65	5.1 g	13.4 g	0.5 g	USDA: Brussels Sprouts
Olive oil	10 g	88	0.0 g	0.0 g	10.0 g	USDA: Olive Oil
Garlic	5 g	7	0.3 g	1.7 g	0.0 g	USDA: Garlic
Meal total		661	63.4 g	25.6 g	35.4 g

Roast the pork and sprouts with the oil and garlic. Boil the cauliflower and mash it with butter and parmesan.

Day total: 1,990 kcal, 163.8 g protein, 60.0 g carbs, 124.3 g fat, against a 2,000 kcal target.

1,800 kcal, no particular diet, 2 meals: 1,797 kcal, 120.7 g protein

Lunch: Chicken burrito bowl

Lunch: about 965 kcal of a 969 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Roast chicken breast	150 g	248	46.5 g	0.0 g	5.4 g	USDA: Chicken Breast (Roasted)
Cooked white rice	215 g	280	5.8 g	60.6 g	0.6 g	USDA: White Rice (Cooked)
Black beans	120 g	158	10.6 g	28.5 g	0.6 g	USDA: Black Beans
Sweet corn	60 g	58	2.0 g	12.6 g	0.9 g	USDA: Sweet Corn (Cooked)
Salsa	60 g	17	0.9 g	4.0 g	0.1 g	USDA: Salsa
Avocado	60 g	96	1.2 g	5.1 g	8.8 g	USDA: Avocado
Cheddar	25 g	101	5.7 g	0.8 g	8.3 g	USDA: Cheddar Cheese
Romaine lettuce	40 g	7	0.5 g	1.3 g	0.1 g	USDA: Romaine Lettuce
Meal total		965	73.2 g	112.9 g	24.8 g

Build a bowl of rice, black beans, corn and sliced chicken, and top with salsa, avocado, cheddar and lettuce.

Dinner: Spaghetti bolognese

Dinner: about 832 kcal of a 831 kcal share
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Pasta (dry weight)	100 g	371	13.0 g	74.7 g	1.5 g	USDA: Pasta (Dry)
Ground beef, cooked	100 g	270	25.8 g	0.0 g	17.8 g	USDA: Ground Beef 80/20 (Cooked)
Tomatoes	200 g	36	1.8 g	7.8 g	0.4 g	USDA: Tomato
Onion	60 g	24	0.7 g	5.6 g	0.1 g	USDA: Onion
Carrot	50 g	21	0.5 g	4.8 g	0.1 g	USDA: Carrot
Garlic	5 g	7	0.3 g	1.7 g	0.0 g	USDA: Garlic
Olive oil	5 g	44	0.0 g	0.0 g	5.0 g	USDA: Olive Oil
Parmesan	15 g	59	5.4 g	0.5 g	3.8 g	USDA: Parmesan Cheese
Meal total		832	47.5 g	95.1 g	28.7 g

Brown the beef with onion, carrot and garlic in the oil, simmer with chopped tomatoes, and serve over pasta with parmesan.

Day total: 1,797 kcal, 120.7 g protein, 208.0 g carbs, 53.5 g fat, against a 1,800 kcal target.

Frequently asked questions

Is the AI meal plan generator free?

Yes. Each visitor gets a small number of free plans a day, and the free tools share a daily budget; when either runs out, the tool says so and resets at midnight. Logging what you eat in the CalorTracker app has its own free plan.

Do you keep my choices?

We do not store them with anything about you. Your three choices (a calorie number, a diet and a number of meals) are sent to Google Gemini to make the plan. To answer the same choices again without asking the AI, the plan may be kept in memory for up to seven days under a keyed hash of the choices; the kept plan repeats the three choices it was made for, with its dishes, ingredients and numbers. The stored plan holds nothing about you.

Why are some ingredients not counted?

They did not match a food in our USDA-based database, often because the database does not have that food or that preparation yet, or the match's numbers were far from what the AI expected for the weight. They stay in the plan so the recipe makes sense, but their calories are left out of the totals rather than guessed.

Why won't it make a plan under 1,200 calories?

A day under 1,200 kcal is too little for most adults to eat without a doctor's guidance, so the tool does not make one. If you have been told to eat less than that, follow the plan your doctor or dietitian gives you.

Can it plan around an allergy or a medical condition?

No. It offers only the diets in its list, none of which is a medical diet, and it gives no advice about allergies, intolerances or conditions. For those, a doctor or a registered dietitian should plan your meals.

How is this different from the meal planner in the app?

This page makes one day from three choices. The app's planner uses your own targets from your profile, plans up to a week, writes the recipes and a shopping list, swaps meals you do not like and can batch prep. It is part of the 10-day Premium trial and Premium.

Related calculators

Calorie calculator: a daily calorie target for your goal, to plan around.
TDEE calculator: how many calories a day you burn.
Macro calculator: how a day's calories split into protein, carbs and fat.
Protein calculator: a daily protein range for your weight and activity.

Get the full week, shopping list and batch prep in the app

CalorTracker's planner builds a week around your own targets, with recipes, swaps, one shopping list and batch prep, and you log what you eat in the same app. Plans come with the 10-day Premium trial.

Plan my week

A plan generated by AI with numbers counted from USDA data, not medical or dietary advice. Not for children, pregnancy, breastfeeding, a medical condition, an eating disorder or a food allergy: if one applies to you, follow your doctor's or dietitian's guidance.