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7-Day Meal Plans

Ready-made weekly meal plans: 1200 to 2500 kcal, plus vegetarian, vegan, high-protein, low-carb, and lactose-free options. Each day includes recipes with calculated calories and macros, and the whole week comes with a shopping list.

By calorie level

By diet

How we create our meal plans

We build recipes using ingredients you can find at a regular supermarket, and every ingredient comes from our calorie chart. This means the app calculates the calories, protein, carbs, and fat in every meal—we don’t just guess. Servings are tailored to the plan’s calorie level, and daily totals vary by no more than a few percent.

Each day includes breakfast, lunch, and dinner, and most plans also include a morning snack and an afternoon snack. You can swap meals between days as long as they’re for the same time of day, and the shopping list adds up the ingredients for the whole week.

How to choose a meal plan

Start with the daily calorie needs calculator. If you want to lose weight, choose a plan that’s 300–500 kcal below your result—the calorie deficit calculator estimates how much weight you could lose per week. Meal plans organized by diet are set around the middle of the calorie range, so they’re easy to adjust by changing all servings by the same percentage.

FAQs

Are the meal plans free?
Yes—all meal plans on the site are free and don’t require you to log in. The meal plan generator in the EatSee app can also create a meal plan tailored to your goals, diet, and foods you don’t like—for free for 3 days.
How do you calculate calories in the meal plans?
Each recipe is made with ingredients from our calorie chart, and the app adds up the calories and macros based on the listed weights. This means the numbers in the meal plan match the chart, and servings are tailored to the plan’s calorie content.
How do I choose the calorie level for a meal plan?
Calculate your daily calorie needs with the daily calorie needs calculator. For weight loss, choose a meal plan that’s 300–500 kcal below your result; for weight maintenance, choose the closest match; and for muscle gain, choose one that’s 200–400 kcal above it.
Were the meal plans created by a dietitian?
The EatSee editorial team creates the meal plans, and the app calculates nutrition information using USDA data. These are ready-made, balanced suggestions, but they don’t replace an individualized diet. If you have a medical condition, are pregnant, or are breastfeeding, consult a doctor or dietitian.

These meal plans are for informational purposes only and don’t replace an individualized diet from a dietitian or medical advice. How we create meal plans.