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Nutrition Planning

Meal Plan Generator — 7-Day Personalised Meal Plan

Generate a personalised 7-day meal plan based on your calorie target, dietary preference, and meals per day. Each day includes breakfast, lunch, dinner, and optional snacks with approximate protein, carb, and fat totals.

Generate Your Meal Plan

7-day rotation with macros

This meal plan provides a structured template — adjust portion sizes to match your exact calorie and macro targets. Portion sizes in the plan are approximate guides. Use a food tracking app (MyFitnessPal, Cronometer) to dial in exact numbers once you have a routine you enjoy.

How to Build a Sustainable Meal Plan

The most effective meal plan is not the most nutritionally perfect one — it is the one you can follow consistently for months. Sustainability is the decisive variable in any dietary approach for body composition change. Research consistently shows that dietary adherence over 12+ weeks predicts fat loss or muscle gain outcomes more reliably than the specific dietary strategy employed. This means a personable 2,400 kcal standard diet executed for 6 months outperforms a theoretically optimal but impractical macro-tracked diet abandoned after 6 weeks. Three practical principles that improve meal plan adherence: (1) Reduce decision fatigue — build a rotation of 5–8 meals per category that you genuinely enjoy and cycle between them rather than eating something entirely different every day. (2) Protein first — structure each meal around a protein anchor (chicken, fish, eggs, legumes, Greek yoghurt) and build carbs and fats around it. This naturally manages calorie density since protein is the most satiating macronutrient. (3) Meal prep weekly — batch cook proteins (600g chicken breast, 1kg mince), staple carbs (rice, oats), and prepare vegetables in advance. This reduces the friction of eating well on busy days when convenience foods would otherwise win.

GoalCaloriesProteinCarbsFat
Muscle GainTDEE + 250–4002.0–2.4 g/kg3–5 g/kg0.8–1.2 g/kg
Fat LossTDEE − 300–5002.2–2.6 g/kg1.5–3 g/kg0.8–1.2 g/kg
MaintenanceTDEE1.6–2.0 g/kg3–4 g/kg0.8–1.2 g/kg

Frequently Asked Questions

Muscle gain meal plan principles: (1) Caloric surplus: TDEE + 200–400 kcal/day. (2) Protein 2.0–2.4 g/kg/day. (3) Carbs 3–5 g/kg/day to fuel training. (4) Fat 0.8–1.2 g/kg. (5) Distribute protein across 3–5 meals (25–40g per meal). (6) Pre-workout meal 90–180 min before training; post-workout meal within 2 hrs. Best foods: chicken, Greek yoghurt, eggs, rice, oats, salmon, sweet potato. Consistency for 12+ weeks drives meaningful muscle gain.
Meal frequency has minimal impact on body composition when protein and calories are matched. 3 vs 6 meals produces equivalent fat loss and muscle gain results. Practical optimum for athletes: 3–5 meals/day to distribute protein in 25–40g doses per meal, maximising MPS stimulus frequency. Intermittent fasting works if preferred, but total daily protein is the primary driver. Choose a meal frequency you can sustain — not what is theoretically optimal.
The best diet for fat loss is any approach creating a sustainable caloric deficit while preserving muscle. Key factors: (1) Caloric deficit 300–500 kcal below TDEE. (2) High protein 2.2–2.6 g/kg/day. (3) Whole, minimally processed foods for satiety. (4) Adequate fibre (25–35g/day). The specific diet type matters far less than adherence — keto, Mediterranean, plant-based, and calorie-counted diets all produce equivalent fat loss when calories and protein are matched in studies.
Yes — repeating successful meals is a highly effective strategy. Routine reduces decision fatigue, makes calorie tracking effortless, and simplifies shopping. Successful long-term dieters typically rotate 5–8 meals they enjoy across 2–3 weeks. Nutritional variety matters over months for micronutrient breadth — but varying daily has no direct body composition advantage. Find 3–5 meals per food category that hit your macros and that you genuinely enjoy, then rotate.

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