Meal plan generator for coaches
Two numbers and a diet in, a sample week out: seven days of meals that land on the targets, from recipes with their nutrition worked out. It runs in your browser and saves nothing.
Calculator
The nearest sample week
The 2,000 calorie meal plan: 2,000 kcal and 100 g of protein a day.
A sample week, not a plan for a person and not medical advice. A coach or a dietitian sets a person's targets and checks the week against their allergies and history.
The week
The 2,000 calorie meal plan: 28 recipes, every day within 5 % of 2,000 kcal and 100 g of protein.
Monday
2,031 kcal · 101 g proteinTuesday
1,956 kcal · 100 g proteinWednesday
1,994 kcal · 101 g proteinThursday
2,012 kcal · 101 g proteinFriday
1,985 kcal · 98 g proteinSaturday
1,998 kcal · 100 g protein- BreakfastGreek yogurt parfait
- LunchMexican black bean soup
- DinnerChicken chow mein
- SnackHummus with vegetable sticks
Sunday
2,005 kcal · 102 g proteinThe whole week
Each meal's numbers, the day against its target, and one grocery list for all seven days.
Open the week
How the numbers are worked out
The site has sample weeks at ten calorie levels, every 200 kcal from 1,200 to 3,000, in six kinds: balanced, high-protein, vegetarian, vegan, gluten-free and dairy-free. This page picks the kind from your diet, then the level nearest your calories.
With no diet set, it picks a high-protein week when your protein is a quarter of your calories or more (protein has 4 kcal a gram), and a balanced week otherwise. A balanced week sets protein at 20 % of calories and a high-protein week at 30 %.
Each week was built by the week builder in Peas & Pans: it chooses recipes and serving sizes so every day lands within 5 % of both targets, with no recipe more than twice in the week.
More free tools
- Calorie calculatorA client's daily energy need, and the range for loss, maintenance and gain.
- Protein calculatorA daily protein target from body weight and goal, in grams per kg and per lb.
- Macro calculatorCalories split into protein, fat and carbohydrate, with every step shown.
- Recipe nutrition calculatorPaste a recipe and get its calories and macros per serving.
The generator, answered.
Something else? Contact us, or write to hello@peasandpans.com.
It takes a calorie target, a protein target and a diet, and shows the nearest sample week we publish: seven days of breakfast, lunch, dinner and a snack, with the totals for each day. Every sample week has its own page with the recipes and a grocery list.
By the same week builder a coach uses in Peas & Pans, from the recipes in our library. It picks meals and serving sizes so that every day lands within 5 % of the calorie and the protein target, and no recipe appears more than twice in the week. No language model writes them, and the nutrition comes from the recipes' own ingredients.
The sample weeks are at fixed levels, every 200 kcal from 1,200 to 3,000, so the page shows the nearest one and says how far it is from what you asked. In the app a week is built to a client's exact targets, from your own recipes as well as ours.
A client's daily calories and protein. If you do not have them yet, the calorie calculator and the protein calculator give a starting range.
It is a sample, not a plan for a person. A coach or a dietitian sets a person's targets and checks a week against their allergies, their medical history and what they will eat. The dietary labels come from the ingredients as written, so check each recipe before you rely on one for an allergy.
No. The page runs in your browser and sends nothing anywhere. Close it and the numbers are gone.