Breakfast
557 kcalProtein: 52g
• Protein Powder1.7 scoop
• Banana1.7 stick
• Almond Milk522 ml
Weekly Meal Planner
Online weekly meal planner that generates seven-day menus by calorie goals, meal count, and diet preferences, with macro summaries and shopping list output
Planner Settings
Diet Preferences
Nutrition Targets
Calories
2000
kcal
Protein
150
g
Carbs
200
g
Fat
67
g
Daily Meal Plan
Mon Meal Plan
Lunch
661 kcalProtein: 38g
• Tofu261 g
• Brown Rice261 g
• Mushroom87 g
Dinner
522 kcalProtein: 66g
• Chicken Breast209 g
• Bell Pepper174 g
• Onion87 g
Morning Snack
261 kcalProtein: 5g
• Whole Wheat Crackers5.2 slice
Daily Nutrition Total
Calories
2000
Protein
162g
Carbs
223g
Fat
63g
Weekly Overview
| Day | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mon | 2000 | 162g | 223g | 63g |
| Tue | 2000 | 136g | 182g | 81g |
| Wed | 2000 | 119g | 267g | 54g |
| Thu | 2000 | 135g | 196g | 77g |
| Fri | 2000 | 160g | 164g | 83g |
| Sat | 2000 | 160g | 164g | 83g |
| Sun | 2000 | 147g | 203g | 70g |
Weekly Average Intake
2000
kcal/day
146g
protein/day
200g
carbs/day
73g
fat/day
Shopping List
Almond Milk
1379 ml
Asparagus
426 g
Banana
7.5 stick
Beef
149 g
Bell Pepper
174 g
Broccoli
694 g
Brown Rice
1929 g
Carrot
340 g
Chicken Breast
209 g
Egg
5.4 pc
Leafy Greens
149 g
Milk
723 ml
Mushroom
87 g
Nuts
112 g
Oats
145 g
Onion
87 g
Peas
125 g
Protein Bar
1.4 stick
Protein Powder
4.6 scoop
Salmon
833 g
Shrimp
501 g
Steak
511 g
Tofu
261 g
Whole Wheat Bread
5.4 slice
Whole Wheat Crackers
9.7 slice
Whole Wheat Noodles
119 g
Yogurt
838 g
Documentation
What Is Weekly Meal Planner
Weekly Meal Planner creates a 7-day menu from your calorie target, meals-per-day setting, and diet preferences, then shows daily nutrition totals, weekly averages, and a shopping list.
How to Use
- Select your goal: balanced, muscle gain, fat loss, or energy support.
- Enter a daily calorie target and choose meals per day.
- Enable preferences such as low carb, high protein, vegetarian, or gluten free.
- Add excluded ingredients you do not want in your plan.
- Click Generate Plan to build the weekly menu.
- Copy the shopping list for grocery preparation.
Key Features
- Automatic 7-day meal generation
- Goal- and preference-based filtering
- Daily and weekly macro summaries
- Day-by-day tab switching
- Auto-generated shopping list with one-click copy
Use Cases
- Weekly prep for fat loss or muscle gain
- Home meal planning and grocery scheduling
- Workweek lunch-box planning
- Nutrition-structured diet management
Privacy
All calculations run locally in your browser. Your inputs and generated plan are not uploaded.