Generate your weekly meal plan with a shopping list
A 7-day plan (breakfast, lunch, dinner and a snack) that hits your calories and macros, with the shopping list grouped by supermarket section, ready to take to your phone. The default split is the traditional one (SENC/Mediterranean); you can also pick low carb or keto. If you just want a quick idea, switch to "Single day". We use over 200 foods with nutrition values cross-checked against BEDCA and USDA FoodData Central. The catalog leans Spanish-Mediterranean (paella-friendly ingredients are plentiful), but every food is translated to English in the UI.
- ✓ 7 varied days with the same macro configuration.
- ✓ Automatic shopping list grouped by section.
- ✓ Restrictions: vegan, gluten-free, lactose-free, etc.
- ✓ Your data never leaves your device. No sign-up.
1 · Goal
Maintenance: balanced macro split.
2 · Meal style
SENC/Mediterranean pattern: whole grains, fruit, vegetables, EVOO and ~1.4 g/kg protein.
Daily target
2,633kcal
- Protein
- 105 g
- Carbs
- 323 g
- Fat
- 102 g
Mark what you'd rather avoid. It will be excluded even if it fits your macros.
More foods…Search the catalog (100 foods)
Loading more recipes in the background… (100 foods available already).
1 · Goal
Maintenance: balanced macro split.
2 · Meal style
SENC/Mediterranean pattern: whole grains, fruit, vegetables, EVOO and ~1.4 g/kg protein.
Daily target
2,633kcal
- Protein
- 105 g
- Carbs
- 323 g
- Fat
- 102 g
Mark what you'd rather avoid. It will be excluded even if it fits your macros.
More foods…Search the catalog (100 foods)
Loading more recipes in the background… (100 foods).
Ate something off-plan? Log it in the calorie diary — you can import this plan's meals with one tap.
What makes the meal plan easier
Weigh, prep and pack: these make sticking to the plan simple.
Affiliate links: if you buy, we earn a small commission at no cost to you.
Close the loop: build your training plan
You've got your menu. Generate the training week that goes with it, tailored to your available days, equipment and limitations.
Not sure which macros to use?
Start by calculating your maintenance (TDEE) and then let the macro calculator suggest the split.
Why BEDCA + USDA?
BEDCA is the official Spanish food composition database, maintained by AESAN, with reliable values for foods commonly consumed in Spain and the wider Mediterranean. For items it doesn't cover (tofu, tempeh, skyr, US-typical cuts) we fall back to USDA FoodData Central — the international reference.