Build a sample meal plan based on your calorie and macro targets
How Does This Meal Planner Work?
Body weight + calories → macro targets → meal distribution — Protein is set from your body weight (same logic as the Macro Calculator), then calories are distributed across your chosen number of meals with workout-aware timing.
Result: A sample daily meal plan with per-meal targets, plus a 7-day plan with real meal suggestions.
Key variables: body weight, daily calories, gender, goal, diet type, meals per day, workout timing
Note: This is a starting template. Adjust portions and swap meals based on your preferences and what's available.
Your Daily Targets
Sample 7-Day Meal Plan
Weekly Shopping List
How to Use This Meal Plan
This planner generates a sample meal plan based on your calorie and macro targets. It's a starting template, not a rigid prescription — swap meals, adjust portions, and adapt it to what's available and what you enjoy.
The macro targets use the same bodyweight-first logic as the Macro Calculator: protein is set from your body weight and goal, fat has a minimum floor for hormonal health, and carbs fill the remaining calories.
Use the Recipe Calculator to build specific meals that match your per-meal targets.
How the Planner Calculates Your Macros
Step 1: Protein — Based on Body Weight
Protein is set from your body weight, not from a fixed calorie percentage. This ensures adequate protein regardless of how high or low your calorie target is.
Protein Targets by Goal (g per kg body weight)
Goal
Male
Female
Fat Loss
2.0 g/kg
1.8 g/kg
Maintenance
1.8 g/kg
1.6 g/kg
Muscle Gain
2.0 g/kg
1.8 g/kg
High-protein diet type adds +0.2 g/kg. Protein is capped at 2.4 g/kg (male) or 2.2 g/kg (female).
Step 2: Fat — Floor Enforced
Fat never drops below 0.8 g per kg body weight to support hormonal health. The diet type controls how much additional fat is allocated from remaining calories (balanced 30%, low-carb 50%, high-protein 25%).
Step 3: Carbs — Remainder
Carbs fill whatever calories remain after protein and fat are set. This means low-carb diets naturally produce fewer carbs, and balanced diets produce more.
Step 4: Workout-Aware Distribution
When you select a workout time, carbs are shifted toward the meals closest to your training — slightly more before and after your workout, slightly less at other meals. On rest days, distribution is even.
Meal Frequency Examples
Here's how 2,000 calories would be distributed across different meal frequencies:
3 Meals/Day
Breakfast: 600 kcal (30%)
Lunch: 800 kcal (40%)
Dinner: 600 kcal (30%)
Best for: Those who prefer larger, more satisfying meals
4 Meals/Day
Breakfast: 500 kcal (25%)
Lunch: 700 kcal (35%)
Snack: 200 kcal (10%)
Dinner: 600 kcal (30%)
Best for: Most people, good balance
5-6 Meals/Day
3 Main Meals: ~400-500 kcal each
2-3 Snacks: ~150-200 kcal each
Best for: Those who get hungry frequently
Frequently Asked Questions
Does meal frequency affect metabolism or fat loss?
No, research consistently shows that meal frequency doesn't significantly affect metabolism or fat loss when total calorie intake is the same. Choose a meal frequency that helps you stay consistent with your calorie targets and fits your lifestyle.
When should I eat relative to my workout?
Ideally, have a meal 2-3 hours before training for energy, or a small snack 30-60 minutes before if needed. Post-workout, aim to eat within 2 hours to support recovery—though the "anabolic window" is much larger than previously thought.
Should I eat the same macros at every meal?
Not necessarily. While spreading protein evenly (every 3-5 hours) is beneficial for muscle synthesis, carbs and fats can be distributed based on preference and activity. Focus on hitting your daily targets first.
How strict do I need to be with meal timing?
Not very strict for most goals. The meal times shown are suggestions, not requirements. What matters most is hitting your daily calorie and macro targets consistently.
Build Your Meals
Use the Recipe Calculator to create specific meals that hit your per-meal targets, or explore our other nutrition tools.