Free Meal Plan Library
Browse 45 free 7-day meal plans covering calorie targets from 1,200 to 3,000 kcal and five diet styles: standard, high-protein, vegetarian, keto, and dairy-free. Every plan is pre-built and macro-balanced — pick the one closest to your goals, then generate your own personalised version in seconds.
1,200 – 3,000 kcal5 diet styles45 plans7 days each
Standard (No Dietary Restrictions)
Balanced plans with no specific dietary restrictions — maximum flexibility in food choices.
- 1200 Calorie 90g Protein Meal Plan1,200 kcal · 90g protein · 7 days
- 1400 Calorie 105g Protein Meal Plan1,400 kcal · 105g protein · 7 days
- 1500 Calorie 115g Protein Meal Plan1,500 kcal · 115g protein · 7 days
- 1600 Calorie 120g Protein Meal Plan1,600 kcal · 120g protein · 7 days
- 1800 Calorie 135g Protein Meal Plan1,800 kcal · 135g protein · 7 days
- 2000 Calorie 150g Protein Meal Plan2,000 kcal · 150g protein · 7 days
- 2200 Calorie 165g Protein Meal Plan2,200 kcal · 165g protein · 7 days
- 2500 Calorie 190g Protein Meal Plan2,500 kcal · 190g protein · 7 days
- 3000 Calorie 225g Protein Meal Plan3,000 kcal · 225g protein · 7 days
High-Protein Focus
Plans with an elevated protein emphasis, ideal for muscle building and body recomposition.
- 1200 Calorie 90g Protein High-Protein Meal Plan1,200 kcal · 90g protein · 7 days
- 1400 Calorie 105g Protein High-Protein Meal Plan1,400 kcal · 105g protein · 7 days
- 1500 Calorie 115g Protein High-Protein Meal Plan1,500 kcal · 115g protein · 7 days
- 1600 Calorie 120g Protein High-Protein Meal Plan1,600 kcal · 120g protein · 7 days
- 1800 Calorie 135g Protein High-Protein Meal Plan1,800 kcal · 135g protein · 7 days
- 2000 Calorie 150g Protein High-Protein Meal Plan2,000 kcal · 150g protein · 7 days
- 2200 Calorie 165g Protein High-Protein Meal Plan2,200 kcal · 165g protein · 7 days
- 2500 Calorie 190g Protein High-Protein Meal Plan2,500 kcal · 190g protein · 7 days
- 3000 Calorie 225g Protein High-Protein Meal Plan3,000 kcal · 225g protein · 7 days
Vegetarian
Meat-free and fish-free plans built around plant protein sources like legumes, eggs, and dairy.
- 1200 Calorie 90g Protein Vegetarian Meal Plan1,200 kcal · 90g protein · 7 days
- 1400 Calorie 105g Protein Vegetarian Meal Plan1,400 kcal · 105g protein · 7 days
- 1500 Calorie 115g Protein Vegetarian Meal Plan1,500 kcal · 115g protein · 7 days
- 1600 Calorie 120g Protein Vegetarian Meal Plan1,600 kcal · 120g protein · 7 days
- 1800 Calorie 135g Protein Vegetarian Meal Plan1,800 kcal · 135g protein · 7 days
- 2000 Calorie 150g Protein Vegetarian Meal Plan2,000 kcal · 150g protein · 7 days
- 2200 Calorie 165g Protein Vegetarian Meal Plan2,200 kcal · 165g protein · 7 days
- 2500 Calorie 190g Protein Vegetarian Meal Plan2,500 kcal · 190g protein · 7 days
- 3000 Calorie 225g Protein Vegetarian Meal Plan3,000 kcal · 225g protein · 7 days
Keto (Very Low Carb)
Very low-carb plans (under 25 g net carbs/day) with high fat and adequate protein for ketosis.
- 1200 Calorie 90g Protein Keto Meal Plan1,200 kcal · 90g protein · 7 days
- 1400 Calorie 105g Protein Keto Meal Plan1,400 kcal · 105g protein · 7 days
- 1500 Calorie 115g Protein Keto Meal Plan1,500 kcal · 115g protein · 7 days
- 1600 Calorie 120g Protein Keto Meal Plan1,600 kcal · 120g protein · 7 days
- 1800 Calorie 135g Protein Keto Meal Plan1,800 kcal · 135g protein · 7 days
- 2000 Calorie 150g Protein Keto Meal Plan2,000 kcal · 150g protein · 7 days
- 2200 Calorie 165g Protein Keto Meal Plan2,200 kcal · 165g protein · 7 days
- 2500 Calorie 190g Protein Keto Meal Plan2,500 kcal · 190g protein · 7 days
- 3000 Calorie 225g Protein Keto Meal Plan3,000 kcal · 225g protein · 7 days
Dairy-Free
Plans that exclude all dairy products — suitable for lactose intolerance or dairy-free lifestyles.
- 1200 Calorie 90g Protein Dairy-Free Meal Plan1,200 kcal · 90g protein · 7 days
- 1400 Calorie 105g Protein Dairy-Free Meal Plan1,400 kcal · 105g protein · 7 days
- 1500 Calorie 115g Protein Dairy-Free Meal Plan1,500 kcal · 115g protein · 7 days
- 1600 Calorie 120g Protein Dairy-Free Meal Plan1,600 kcal · 120g protein · 7 days
- 1800 Calorie 135g Protein Dairy-Free Meal Plan1,800 kcal · 135g protein · 7 days
- 2000 Calorie 150g Protein Dairy-Free Meal Plan2,000 kcal · 150g protein · 7 days
- 2200 Calorie 165g Protein Dairy-Free Meal Plan2,200 kcal · 165g protein · 7 days
- 2500 Calorie 190g Protein Dairy-Free Meal Plan2,500 kcal · 190g protein · 7 days
- 3000 Calorie 225g Protein Dairy-Free Meal Plan3,000 kcal · 225g protein · 7 days