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Free Nutrition Plans

7-Day Meal Plans for Every Goal

Ready-made weekly meal plans for weight loss, muscle gain, and maintenance.

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Choose your goal

Select a meal plan

1600
kcal/day
130g
protein
160g
carbs
45g
fat

These are sample meal plans for a moderately active adult. Adjust portion sizes based on your personal calorie target.

→ Calculate my personal calorie target
Tips

How to follow this meal plan

1

Find your calorie target

Use our Calorie Calculator to find your personal daily targets.

2

Scale portions to your target

If your target differs from the plan, scale portions proportionally.

3

Swap freely within categories

Swap proteins for proteins, grains for grains, vegetables freely.

4

Track with our Recipe Calculator

Use our Recipe Calculator to check macros of any meal you cook.

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