Meal Plans
Personalised meal structures built from the recipe library and matched to your daily energy target.
Build your plan
Choose 3 or 7 days and enter the daily calorie target from the calorie calculator. Select Get my plan to create the full menu, exact daily totals, recipe links, portions and one combined shopping list.
For healthy adults 18+. Targets below 1200 kcal are not supported. Consult a qualified professional for medical conditions, dietary restrictions, pregnancy, or an eating-disorder history.
How daily targets work
Why can an 1800 kcal plan show 1780 kcal one day and 1820 kcal the next?
The target is a planning reference, not a requirement to hit the identical number every day. Whole, practical recipe portions create small differences. The plan keeps the multi-day average close to the target and shows the exact total for every day.
Should I compensate the next day?
Usually no. Small differences naturally balance across several days. Follow the shown portions unless a qualified professional has given you a different plan.
What is included in the PDF?
All generated days are condensed first; the combined shopping list is printed on a separate final page.
How do I adjust my nutrition over time?
Treat the plan as a starting point. Review your energy, hunger, sleep and training recovery across two to three weeks, then change portions or the daily target in small steps. Recalculate with the calorie calculator whenever your weight, activity or goal shifts noticeably.
What if I start feeling unwell?
Stop and put how you feel ahead of any target. Ongoing fatigue, dizziness, digestive problems or a low mood can mean the plan does not suit you. This tool is educational and not medical advice — please consult a qualified healthcare professional, especially with a medical condition, pregnancy, medication, or a history of disordered eating.