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Today's plan

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Goals · Profile

Your goal & targets

Choose a goal and Claude will tailor your meal plan to match.

Calories

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Protein

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Carbs

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Fat

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Plan

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Your profile

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What's your goal?

Choose one or more to shape your meal recommendations

Meal budget targets

Per meal ($)

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Per day ($)

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Per week ($)

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Does this meal plan include intermittent fasting?

Example 16/8: Fast 8pm–12pm (16 hours). Eating window 12pm–8pm (8 hours). Typical with 2 meals per day.

Fasting window

Eating window

Meals per day

Eating starts

Eating ends

Include snacks in your meal plan?

Snacks per day:

1

2

3

With intermittent fasting on, snacks count toward your daily meal count.

Dietary preferences

No restrictions

Keto (low sugar)

Vegan

Vegetarian

Gluten-free

Dairy-free

Paleo

Mediterranean

Low-carb

High-protein

Kosher

Anti-inflammatory

Cooking methods

Crockpot / Slow Cooker

Instant Pot

Air Fryer

Sheet Pan

Stir Fry

One Pot

Baked / Oven

Skillet / Stovetop

Grilled / BBQ

Soup & Stew

Steamed

Pasta / Noodles

Salad / Raw

Smoothie / Blended

No-Cook / Prep-Ahead

Wok

Food allergies

Ingredient preferences

Ingredients to focus on

Ingredients to avoid (personal taste, not allergies)

Your recipe library

Top-cooked recipe

No recipes saved yet — add a few and Claude will spot your favorites.

Total saved

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Top type

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Avg kcal

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Avg cost

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Choose recipes

Use your saved recipes or search by diet type

Today

Today's plan

Start by planning your meals — pick days and slots below.

Calories

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Protein

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Carbs

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Cost

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Avg cal/day

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Avg protein

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Avg carbs

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Avg fat

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Est. total (week)

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Your weekYour Plan

This week

View:

Click + to assign · Check ✓ to mark done · Add notes below each day

Shopping progress

No items yet

Plan some meals and your grocery list will populate here.

Checked

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Total

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Est. cost

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Progress

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Grocery list

Based on your week

This week's prep

No prep yet

Plan recipes for this week and a step-by-step prep guide will appear here.

Recipes

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Methods

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Steps done

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Steps total

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Meal prep guide

A cooking plan generated from this week's plan.

Weekly adherence

Macro progress

Set targets and check off completed meals to see weekly trends.

Avg kcal

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Target

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Adherence

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Best day

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Progress

This week

Day-by-day heatmap

Green = all done · Yellow = partial · Red = none · Gray = no plan

Daily macro breakdown

Actual macros per day vs your targets — hover bars for details

Macro targets — select a preset or set your own

Weight loss Keto High-protein Mediterranean Vegan Maintenance Custom

Cal / day

Protein (g)

Carbs (g)

Fat (g)

View:

Calories

Protein

Carbs

Fat

Daily meal detail

Which meals were completed or missed on each planned day

Journaling streak

Food journal

Plan some meals first — your journal entries will appear here.

Days logged

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Notes

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Avg kcal

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Adherence

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Food journal

Reflections, notes, and daily meal log — exportable PDF for AI tools or your medical provider

This week

Latest measurement

Body tracker

Log your first measurement to start seeing trends.

Weight

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Delta

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To target

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Entries

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Body measurements & progress

Track measurements, set targets, and monitor progress toward your goals

Current weight

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No entries yet

Waist

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No entries yet

Entries logged

0

Start logging!

Quick actions

Progress toward targets

How close you are to each goal

Set targets and log a measurement to see progress here.

Weight trend

Your weight over time

Measurements trend

Toggle which measurements to display

Personal targets

Set goals aligned with your selected meal plan objective

Body composition

Target weight

Target body fat %

Target waist (in)

Target hips (in)

Target chest (in)

Target date

Daily nutrition targets

Managed on the Macro progress tab

Cal / day

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Protein

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Carbs

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Fat

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Activity target

Exercise days per week

Activity level

Measurement history

No entries yet

No measurements yet.
Click "Log today" to add your first entry.

Measurement schedule

Choose how often to log and set a reminder

Frequency

How often to measure

Every how many days?

Preferred time

Best conditions

Set reminder

Next measurement date

Weight fluctuates

Daily changes of 2–4 lbs are normal. Weekly averages show true trends.

Measurements don't lie

Inches lost show progress even when scale weight stays the same.

Same conditions

Measure at the same time and conditions each session for best accuracy.

AI prompt & import

Generate this week's plan

Copy the prompt to ChatGPT, Claude, or Gemini, then upload the JSON it returns.

Last generated

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Recipes

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Goals set

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Targets

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AI prompt & import — Generate your meal plan

Use Claude, ChatGPT, or any AI with our template, then upload here to auto-populate your week

1

Download template

Pick JSON or CSV below — both work with any AI.

2

Copy the prompt

Paste it into Claude, ChatGPT, or any AI along with the template.

3

Upload the result

Drop the filled-in file here to populate your recipes and week.

Click to upload your meal plan file

Supports .json and .csv files from our templates

Download templates

Download a template, give it to your AI with the prompt below, then upload the result

{ }

JSON template

Best for Claude, ChatGPT and AI chat tools. Most precise format.

CSV template

Works with Excel, Google Sheets and AI tools that prefer tables.

Copy this prompt for your AI

Your personalized prompt will appear here when you visit this page — based on your goal, diet, budget, and IF settings. Click to copy.

You can also click the box above to copy.

Medical disclaimer: This meal plan is generated by an AI tool and is for informational purposes only. Always consult your physician or a registered nutritionist before making significant changes to your diet, especially if you have existing health conditions.

Recipe saved!