Sample meal plans by calories
Seven-day sample weeks from 1,200 to 3,000 calories. Each one lists its meals, what every day adds up to, and the grocery list for the week.
Every week here is within 5% of its calorie and protein targets on all seven days. A level that does not reach that is not published.
Balanced meal plans
Balanced weeks, with protein at 20% of calories.
High-protein meal plans
High-protein weeks, with protein at 30% of calories.
Vegetarian meal plans
Vegetarian weeks, with protein at 20% of calories. No meat, poultry, fish or shellfish in any recipe of the week.
Vegan meal plans
Vegan weeks, with protein at 20% of calories. No meat, fish, dairy, eggs or honey in any recipe of the week.
Gluten-free meal plans
Gluten-free weeks, with protein at 20% of calories. No recipe with wheat or gluten among its ingredients.
Dairy-free meal plans
Dairy-free weeks, with protein at 20% of calories. No recipe with milk, cheese, butter, yogurt or cream among its ingredients.
Build a week like these for a client, in your brand.
Change any meal, the numbers follow. Build it for their own targets in one press and send it as a page or a PDF with your name and logo. 14 days of Pro, no card.