FREE·Meal plans
Free sample meal plans
Ready-made days of meals with ingredient weights and recipes. Pick one by goal and the calories our calculator works out for you.
1,600kcal a day
1,600 kcal fat loss meal plan
For women who want to lose weight without losing muscle. Lots of protein so you don't go hungry.
125 g protein150 g carbs55 g fat
View meal plan →2,000kcal a day
2,000 kcal fat loss meal plan
For men cutting fat while lifting. Filling meals, no starving.
160 g protein190 g carbs65 g fat
View meal plan →2,800kcal a day
2,800 kcal muscle gain meal plan
For men who want to gain muscle, not fat. Five meals a day so the calories are easy to eat.
165 g protein360 g carbs80 g fat
View meal plan →2,200kcal a day
2,200 kcal vegetarian meal plan
No meat, but plenty of protein from eggs, dairy and legumes.
130 g protein240 g carbs70 g fat
View meal plan →Not sure how many calories you need? Work it out in the calorie calculator