Ready-made weeks
Free 7-day meal plans
Pick your diet and daily calories. Each plan gives you three meals a day (plus snacks on higher tiers), the macros for every day, and one grocery list for the week in metric and imperial.
High-Protein
Every meal carries 30 g+ protein from lean meat, fish, eggs, dairy or legumes.
Keto
Under 40 g total carbs a day (most days around 25–35 g) — no grains, sugar, potatoes, legumes or most fruit.
Vegetarian
No meat or fish. Protein comes from eggs, dairy, legumes, tofu and whole grains.
Vegan
100% plant-based — no meat, fish, dairy, eggs or honey.
Mediterranean
Built on vegetables, legumes, whole grains, fish and olive oil, with little red meat.