Free Meal Plans
30 nutritionist-reviewed 7-day meal plans for every goal, diet type, and lifestyle. Each plan includes full macros, ingredients, and prep tips — free forever.
By Calories
1200 Calorie
Weight loss for small-framed women
1200 kcal/day · 7 days
1500 Calorie
Moderate deficit for steady fat loss
1500 kcal/day · 7 days
1800 Calorie
Men cutting or active women maintaining
1800 kcal/day · 7 days
2000 Calorie
Standard reference intake
2000 kcal/day · 7 days
2500 Calorie
Lean bulk for muscle gain
2500 kcal/day · 7 days
3000 Calorie
High calorie for hardgainers and athletes
3000 kcal/day · 7 days
By Goal
Weight Loss
High protein, calorie deficit plan
Muscle Gain
High protein bulking plan
High Protein
150g+ protein across all meals
Lean Bulk
Modest surplus, maximum muscle, minimal fat
Women's Fat Loss
Hormone-supportive fat loss for women
Men's Fat Loss
High protein cut for men
Endurance Athlete
High carb for runners and cyclists
By Diet Type
Vegetarian
High protein lacto-ovo vegetarian
Vegan
Complete plant-based protein
Mediterranean
Heart-healthy PREDIMED-evidence plan
Keto
Very low carb, high fat ketogenic
Paleo
Ancestral whole foods, no grains
Low Carb
Under 100g carbs per day
Gluten-Free
Naturally gluten-free whole foods
Intermittent Fasting
16:8 fasting window protocol
By Health Goal
DASH Diet
Lower blood pressure clinically
Heart Healthy
Reduce cardiovascular risk
Anti-Inflammatory
Reduce chronic inflammation
Diabetic-Friendly
Low GI, stable blood sugar
Gut Health
Prebiotics and probiotics for microbiome
By Lifestyle
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