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Meal plan · 3 days free

AI Meal Plan Generator - A Meal Plan Tailored to Your Goal

Answer a few questions, and EatSee builds meals around your calorie and protein goals, with step-by-step recipes, servings, and a shopping list. AI selects the dishes, while code calculates each recipe's calories and macros from its ingredients.

  • A free 3-day plan; Premium also offers plans for today, tomorrow, and 7 days
  • Your diet, 14 allergens, and foods you dislike
  • Shopping list organized by store section
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The app is free to download. Premium is optional.

How Does the Meal Plan Generator Work?

  1. Tell us how you eat

    Answer a few quick questions about your meal times, diet, allergies, foods you dislike, cooking time, and kitchen equipment. We get your calorie and protein goals from your profile.

  2. AI plans, code calculates

    AI selects dishes and servings, while code calculates calories and macros from the ingredients’ nutrition information. We check each new plan before saving it.

  3. Cook and check it off

    Follow a step-by-step recipe, tap “I ate this” to add the meal to your food diary, and find its ingredients on your shopping list.

What's Included in Your Meal Plan

A day of meals built around your goals

Meals at your preferred times and in your eating style: balanced, vegetarian, vegan, Mediterranean, low-carb, keto, gluten-free, or lactose-free.

Calories calculated from ingredients

The AI model doesn't supply calorie figures. Code calculates them from the ingredients' nutrition information, and we save a plan only when it meets your calorie and protein goals.

We check your exclusions

Your diet, 14 EU allergens, foods you dislike, and the equipment in your kitchen. We check recipes against these preferences before adding them to your plan.

Swap a Meal If It Doesn't Suit You

“Swap” shows up to 3 alternative meals. You get 1 swap in a free plan, while Premium offers swaps within daily limits.

A shopping list from your plan

Ingredients are combined into one list organized by store section. Check off what you've bought, mark items as “I have this at home,” and share the list as text.

1 day free · 3 or 7 days with Premium

Adjust the Rest of Your Day

When your day doesn't go as planned, EatSee adjusts your upcoming meals based on how much of your goal remains.

Premium

Free

  • A 3-day plan once every 7 days
  • 1 meal swap in your plan
  • Shopping list for 1 day
  • Step-by-step recipes and “I ate this”
  • Fiber, sugars, and salt for each dish

Premium

  • Plans for today, tomorrow, 3, and 7 days
  • Meal swaps within daily limits
  • “Adjust the rest of your day”
  • Shopping lists for 3 or 7 days
See Premium pricing

A Meal Plan Generator Built Around Your Goals

A ready-made meal plan from the internet rarely fits perfectly: it may have too many or too few calories, dishes you don't like, or ingredients you can't find at a nearby store. EatSee's meal plan generator starts with you. It takes your calorie and protein goals from your profile, then asks a few questions about your meal times, diet, allergies, foods you don't eat, cooking time, and kitchen equipment.

AI uses those answers to choose dishes and servings. It doesn't guess the calories: code calculates them from the ingredients' nutrition information, and we save a new plan only when its meals meet your goals. You'll also see fiber, sugars, and salt for each dish and in your daily totals.

How Do You Use Your Meal Plan Each Day?

  • Cook from the recipe - every dish includes servings and step-by-step instructions.
  • Mark meals as eaten - the “I ate this” button adds the meal to your food diary, so you don't have to log it twice.
  • Shop in one trip - the shopping list gathers ingredients from your plan and organizes them by store section.
  • Make changes when you need to - “Swap” shows other options, while Premium's “Adjust the rest of your day” recalculates upcoming meals if lunch doesn't go as planned.

A good plan isn't a rigid rulebook. If you have lunch with friends, just add it to your food diary. The rest of your day still counts.

Ready-Made 7-Day Meal Plans - Free on Our Website

Want to see what a well-planned week looks like before downloading the app? You'll find 7-day meal plans on our website, with recipes, macros for each meal, and a shopping list. Examples include:

  • 1500 kcal and 1800 kcal diets - popular calorie levels for weight loss,
  • a high-protein diet - for people who exercise,
  • vegetarian and vegan diets.

The in-app plan follows the same principles but is built around you: your goals, meal times, and exclusions. If you don't know your daily calorie needs yet, use our daily calorie needs calculator.

A Meal Plan Is Not a Medical Diet

The meal plan generator helps you plan everyday healthy meals around your calorie and protein goals. It doesn't replace a diet developed with a doctor or dietitian, for example, for diabetes, kidney disease, or recovery after surgery. We check ingredients against your exclusions, but if you have an allergy, always check product labels.

Meal planning is just one EatSee feature, alongside tracking calories from photos, voice logging, and barcodes. Explore them all on our calorie tracking app page.

FAQs

Is the EatSee meal plan generator free?
Yes. You can create a 3-day plan for free once every 7 days, with 1 meal swap and a shopping list for 1 day. Recipes, the “I ate this” button, and fiber, sugars, and salt information for each dish are available in both versions. Premium offers plans for today, tomorrow, 3 days, or 7 days, swaps within daily limits, “Adjust the rest of your day,” and shopping lists for 3 or 7 days.
How does the plan calculate calories and macros?
Not with AI. The AI model suggests dishes and servings, while code calculates calories, protein, carbs, and fat from the ingredients’ nutrition information. We save a new plan only when its meals meet your calorie and protein goals. Swapped meals and adjustments to the rest of your day are also calculated from ingredients, but may be a little further from your goals.
Will the plan account for my allergies and diet?
Yes. You choose your diet, allergens from a list of 14 EU allergens, and foods you dislike, including in your own words. We won't suggest recipes with excluded ingredients. Meals you add to the plan from your favorites don't go through this check. The plan isn't a medical diet, so always read product labels if you have an allergy.
How many days can I plan meals for?
With a free account, you can make a 3-day plan once every 7 days. With Premium, you can choose a plan for today, tomorrow, 3 days, or 7 days.
Will I get a shopping list?
Yes. Ingredients from your plan are combined into one list organized by store section: for 1 day for free, or 3 or 7 days with Premium. Check off what you've bought, mark what you already have as “I have this at home,” and share the list as text.
How is the in-app plan different from the meal plans on the website?
The 7-day meal plans on our website are ready-made examples for common calorie targets and diets. You can use them for free, without the app. EatSee builds a plan around you: your calorie and protein goals, meal times, dietary exclusions, and kitchen equipment.

Nutrition information in EatSee is estimated, and the app is for informational purposes—it doesn't replace advice from a doctor or dietitian. If you have a medical condition or are pregnant or breastfeeding, set your goals with a professional. Where the app gets its data.

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