EAT WITH A PLAN
Meals you'll want to make.
A week you can change.
Tell us what you like. See seven days of meals, the groceries they call for, and practical swaps when plans change.
Start with the basics.
These details estimate starting calorie and protein targets. Raw measurements stay in memory and are never included in a saved plan.
If those needs apply, use guidance from a qualified clinician or dietitian.
How the estimates work
For generally healthy adults aged 18–78 within this calculator's supported range. Calorie estimates use the Mifflin–St Jeor resting-energy equation and your selected activity level. The starting adjustment is at most 300 kcal. Protein is based on current weight: 2.0 g/kg for fat loss, 1.6 g/kg for weight gain. These are starting estimates, not a prediction of results.
Each planned day meets its protein target, a calorie band, at least 25 g fiber, no more than 2,300 mg sodium, and no more than 10% of energy from saturated fat in the listed foods. Extra sauces and drinks change these totals. Ingredient data uses USDA reference foods, so actual labels and portions vary.
Prices are US online reference listings checked September 17, 2026, not a local quote or a market average. Stock and prices vary. Price references expire after 30 days; missing prices show as incomplete. Banana and apple purchase estimates account for peel/core. Restaurant figures sum published standard portions from Chipotle's US PDF (October 2024 footer), checked September 17, 2026; check local menus before ordering.
Energy equation · Protein reference · USDA food data · Diet quality reference · Safe food storage