Breakfast
489 kcalProtein: 46g
• Protein Powder1.5 scoop
• Banana1.5 stick
• Almond Milk458 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
641 kcalProtein: 46g
• Lean Beef153 g
• Whole Wheat Noodles122 g
• Leafy Greens153 g
Dinner
641 kcalProtein: 49g
• Shrimp183 g
• Brown Rice229 g
• Peas46 g
Morning Snack
229 kcalProtein: 5g
• Whole Wheat Crackers4.6 slice
Daily Nutrition Total
Calories
2000
Protein
145g
Carbs
250g
Fat
55g
Weekly Overview
| Day | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mon | 2000 | 145g | 250g | 55g |
| Tue | 2000 | 135g | 183g | 84g |
| Wed | 2000 | 139g | 218g | 67g |
| Thu | 2000 | 174g | 186g | 70g |
| Fri | 2000 | 169g | 171g | 76g |
| Sat | 2000 | 165g | 235g | 53g |
| Sun | 2000 | 140g | 252g | 52g |
Weekly Average Intake
2000
kcal/day
152g
protein/day
214g
carbs/day
65g
fat/day
Shopping List
Almond Milk
1354 ml
Asparagus
302 g
Banana
7.6 stick
Beef
746 g
Bell Pepper
307 g
Broccoli
147 g
Brown Rice
1126 g
Carrot
242 g
Chicken Breast
368 g
Egg
6 pc
Leafy Greens
746 g
Milk
760 ml
Mushroom
80 g
Nuts
32 g
Oats
152 g
Onion
154 g
Peas
133 g
Protein Bar
5.9 stick
Protein Powder
4.5 scoop
Salmon
176 g
Shrimp
532 g
Steak
362 g
Tofu
240 g
Whole Wheat Bread
6 slice
Whole Wheat Crackers
9.1 slice
Whole Wheat Noodles
596 g
Yogurt
240 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.