Calorie-Based Meal Planner - Online Weekly Menu Generator

Your daily calorie target depends on your age, gender, weight, height, and activity level. Use our built-in BMR calculator above to get an estimate. For weight loss, subtract 300-500 kcal; for weight gain, add 300-500 kcal. A registered dietitian can provide personalized guidance.

Yes! You can regenerate any single day by clicking the refresh icon on that day's card. The rest of the week remains unchanged. You can also lock days you're happy with and regenerate the rest. For food substitutions, use the plan as a template and swap similar foods (e.g., chicken for tofu, rice for quinoa).

We support Balanced, High Protein, Low Carb, Vegetarian, Mediterranean, and Keto diets. Each diet type adjusts the macronutrient ratios and food selection. You can further refine by excluding dairy, gluten, nuts, shellfish, or soy. The generator ensures all meals match your selected preferences.

Calorie counts are based on standard USDA food database values and average portion sizes. Actual calories may vary based on specific brands, preparation methods, and exact portion sizes. We recommend using a food scale for precise tracking. Our estimates are typically within ±10% of actual values.

Absolutely! Click the print button to get a printer-friendly version of your weekly meal plan. The print layout is optimized to fit on standard paper, hiding all controls and showing just your meals. You can also take screenshots or copy the plan text for use in other apps.

Use the "Exclude" dropdown to filter out common allergens: dairy, gluten, nuts, shellfish, and soy. The generator will automatically avoid all foods containing your selected allergens. Always double-check individual ingredients if you have severe allergies, as cross-contamination risks exist in real food preparation.