Meal Planner Pro

Calculate your BMI and generate personalized weekly diet plans to achieve your health goals

BMI Calculator

Your BMI Result

23.5
Normal Weight
Your BMI indicates a healthy weight range. Maintain a balanced diet with regular physical activity to stay in this healthy range. Focus on whole foods, fruits, vegetables, and lean proteins.

Diet Plan Generator

Your Personalized Weekly Diet Plan

BMR

1680

Calories/day at rest

TDEE

2300

Total Daily Energy Expenditure

Daily Target

1800

Calories for your goal

Monday

Breakfast (400 calories) 7:00 – 8:00 AM
Greek Yogurt with Berries and Granola

1 cup Greek yogurt, ½ cup mixed berries, ¼ cup granola

Morning Snack (150 calories) 10:30 AM
Apple with Almond Butter

1 medium apple, 1 tbsp almond butter

Lunch (550 calories) 1:00 PM
Quinoa Salad with Grilled Chicken

1 cup cooked quinoa, 4 oz grilled chicken, mixed veggies, olive oil dressing

Afternoon Snack (200 calories) 4:00 PM
Hummus with Veggie Sticks

¼ cup hummus, 1 cup carrot and cucumber sticks

Dinner (500 calories) 7:00 PM
Salmon with Roasted Vegetables

5 oz baked salmon, 1.5 cups roasted broccoli and sweet potatoes

Tuesday

Breakfast (420 calories) 7:30 – 8:30 AM
Avocado Toast with Poached Eggs

2 slices whole grain toast, ½ avocado, 2 poached eggs

Morning Snack (180 calories) 10:45 AM
Protein Bar

1 protein bar (20g protein)

Lunch (520 calories) 12:45 PM
Turkey and Avocado Wrap

Whole wheat wrap, 4 oz turkey, ¼ avocado, veggies

Afternoon Snack (180 calories) 3:45 PM
Protein Shake

1 scoop protein powder, 1 cup almond milk

Dinner (520 calories) 7:15 PM
Chicken and Vegetable Skewers

5 oz chicken, 1 cup mixed vegetables, quinoa

Wednesday

Breakfast (380 calories) 7:15 – 8:15 AM
Greek Yogurt Parfait

1 cup Greek yogurt, ¼ cup granola, ½ cup mixed berries

Morning Snack (200 calories) 10:30 AM
Handful of Nuts

¼ cup mixed nuts (almonds, walnuts, cashews)

Lunch (480 calories) 12:30 PM
Lentil Soup with Whole Grain Bread

2 cups lentil soup, 1 slice whole grain bread

Afternoon Snack (220 calories) 4:15 PM
Rice Cakes with Peanut Butter

2 rice cakes, 1 tbsp peanut butter

Dinner (480 calories) 7:30 PM
Vegetable Curry with Brown Rice

1.5 cups vegetable curry, ½ cup brown rice

Daily Nutritional Breakdown

1800
CALORIES
120g
PROTEIN
210g
CARBS
60g
FATS

Free Meal Planner – Create Healthy, Customized Weekly Meal Plans

The Free Meal Planner is a free online tool designed to help individuals and families create personalized meal plans that align with their health goals, dietary preferences, and busy schedules. Whether you’re looking to eat clean, save time, or stick to a budget, this tool makes meal planning easy and efficient.

Ideal for home cooks, fitness enthusiasts, weight watchers, or anyone who wants to maintain a healthier lifestyle, our Meal Planner takes the guesswork out of daily food choices while helping reduce food waste and stress.

Key Features of the Meal Planner

  • 🥗 Create weekly meal plans tailored to your diet (vegan, keto, low-carb, etc.)
  • 📅 Organize breakfast, lunch, dinner, and snacks for every day
  • 📝 Add or customize your own recipes
  • 🛒 Generate automated grocery lists based on selected meals
  • 📱 Mobile-friendly and easy to use on any device
  • ⚙️ Save and edit plans for future use
  • 🆓 Completely free with no sign-up required

How to Use

Plan Your Meals in 4 Simple Steps:

  1. Select Your Preferences: Choose dietary restrictions, calorie goals, and meal types.
  2. Choose Meals: Pick from suggested recipes or add your own.
  3. Review and Adjust: Customize portion sizes or swap out ingredients as needed.
  4. Download Plan: Save your plan and grocery list as a PDF or print it directly.

Type to search
Translate »