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Meal plan

A menu for your diet and goals for the days you pick — with dish photos and daily calories.

How it works

24 Aug

1834 of 1985 kcal

  • Breakfast

    333 kcal

    • Buckwheat with mushrooms, onions and egg
      333 kcal

  • Lunch

    749 kcal

    • Locked
      Pasta with Sautéed Vegetables and Stewed Tomato
      634 kcal
      2 days - 2 serv.
    • Locked
      Meat Broth with Egg
      Side115 kcal
      2 days - 2 serv.

  • Dinner

    752 kcal

    • Potato and Cheddar Cheese Casserole
      500 kcal
    • Locked
      Eggplants with Sour Cream and Bell Pepper
      Side252 kcal
      2 days - 2 serv.

25 Aug

2031 of 1985 kcal

  • Breakfast

    428 kcal

    • Millet porridge in a slow cooker
      428 kcal

  • Lunch

    749 kcal

    • Locked
      Pasta with Sautéed Vegetables and Stewed Tomato
      634 kcal
      From day 1 batch
    • Locked
      Meat Broth with Egg
      Side115 kcal
      From day 1 batch

  • Dinner

    854 kcal

    • Pasta with Beef Stew
      602 kcal
    • Locked
      Eggplants with Sour Cream and Bell Pepper
      Side252 kcal
      From day 1 batch

26 Aug

1891 of 1985 kcal

  • Breakfast

    587 kcal

    • Cottage Cheese Pancakes with Pumpkin
      587 kcal

  • Lunch

    542 kcal

    • Baked Chicken Roll with Vegetables
      456 kcal
    • Tomato Soup Puree
      Side86 kcal

  • Dinner

    762 kcal

    • Spinach and cottage cheese pancakes
      487 kcal
    • Stewed Eggplants with Sour Cream
      Side275 kcal

27 Aug

1901 of 1985 kcal

  • Breakfast

    514 kcal

    • Buckwheat with Potatoes Baked in the Oven
      514 kcal

  • Lunch

    445 kcal

    • Buckwheat in a Multicooker with Sautéed Vegetables
      267 kcal
    • Homemade French Fries
      Side178 kcal

  • Dinner

    832 kcal

    • Melted Three Cheese Sandwich
      642 kcal
    • French Fries
      Side190 kcal

28 Aug

1851 of 1985 kcal

  • Breakfast

    508 kcal

    • Carrot Pancakes with Sour Cream
      508 kcal
      2 days - 2 serv.

  • Lunch

    736 kcal

    • Pasta with Egg, Carrot and Dill
      518 kcal
      2 days - 2 serv.
    • Adyghe Bean Soup with Sour Cream
      Side218 kcal
      2 days - 2 serv.

  • Dinner

    607 kcal

    • Carrot Cutlets with Semolina
      420 kcal
      2 days - 2 serv.
    • Mashed potatoes with egg and milk
      Side187 kcal
      2 days - 2 serv.

29 Aug

1851 of 1985 kcal

  • Breakfast

    508 kcal

    • Carrot Pancakes with Sour Cream
      508 kcal
      From day 5 batch

  • Lunch

    736 kcal

    • Pasta with Egg, Carrot and Dill
      518 kcal
      From day 5 batch
    • Adyghe Bean Soup with Sour Cream
      Side218 kcal
      From day 5 batch

  • Dinner

    607 kcal

    • Carrot Cutlets with Semolina
      420 kcal
      From day 5 batch
    • Mashed potatoes with egg and milk
      Side187 kcal
      From day 5 batch

30 Aug

1931 of 1985 kcal

  • Breakfast

    550 kcal

    • Egg White Omelet with Buttery Avocado
      550 kcal
      2 days - 2 serv.

  • Lunch

    776 kcal

    • Pilaf with Carrots and Oriental Spices
      552 kcal
      2 days - 2 serv.
    • Chicken Noodle Soup in a Slow Cooker
      Side224 kcal
      2 days - 2 serv.

  • Dinner

    605 kcal

    • Uzbek Pilaf with Chicken
      503 kcal
      2 days - 2 serv.
    • Stewed Cabbage with Mushrooms
      Side102 kcal
      2 days - 2 serv.

31 Aug

1931 of 1985 kcal

  • Breakfast

    550 kcal

    • Egg White Omelet with Buttery Avocado
      550 kcal
      From day 7 batch

  • Lunch

    776 kcal

    • Pilaf with Carrots and Oriental Spices
      552 kcal
      From day 7 batch
    • Chicken Noodle Soup in a Slow Cooker
      Side224 kcal
      From day 7 batch

  • Dinner

    605 kcal

    • Uzbek Pilaf with Chicken
      503 kcal
      From day 7 batch
    • Stewed Cabbage with Mushrooms
      Side102 kcal
      From day 7 batch

1 Sept

1757 of 1985 kcal

  • Breakfast

    459 kcal

    • Pancakes on Buttermilk Without Eggs
      459 kcal

  • Lunch

    598 kcal

    • Avocado and Fried Egg Toast
      357 kcal
    • Canned pink salmon salad with rice and cheese
      Side241 kcal

  • Dinner

    700 kcal

    • Baked Fish Fillet with Mushrooms and Potatoes
      522 kcal
    • Homemade French Fries
      Side178 kcal
  • A plan for your goals

    Diet, calories, and plan length; meals are picked automatically from your profile and constraints.

  • Allergies and foods you skip

    Foods you skip and allergies stay off your menu. Before you build a plan, you see how many recipes still match.

  • Batch cooking

    Breakfast, lunch, or dinner can be cooked for 1–4 days at once; other days use portions from that cook day.

  • Swap and pin

    Swap a dish that does not fit. Pin a keeper so menu updates leave it alone.

  • Calendar, calories, and shopping

    Menu by day and meal, calorie totals, and a shopping list from the plan — in one place.

How it works

Step 1 — profile. Step 2 — new plan. Step 3 — calendar, calories, and shopping. This is a sample; your plan saves after sign-in.

Tell us about yourself

Set height, weight, activity, and goal — we suggest daily calories. Until sign-in, data stays on this device. Optionally: cook time and favorite cuisines.

Only on this device

About you

  • Sex: Female
  • Age, years: 38 years
  • Height, cm: 165 cm
  • Weight, kg: 68 kg

Lifestyle

  • Activity level: Moderate
  • Goal: Maintain weight

Preferences

  • Weekday cooking limit, min: 45 min
  • Weekend cooking limit, min: 90 min
  • Preferred cuisines: none selected

Create a new plan

Eating style, dates, and options — same as in the account. Sign in to save your plan.

Sample
Balanced

How many different ingredients a single day may require.

For 2 days

Batch cooking: one big pot of a hot dish eaten over several days.

Extras in your menu

Drinks can be enabled now. We add sides and small extras if calories are short. Snacks you add yourself in the calendar.

Your day at a glance

Daily calories and macros next to your target. We highlight when you go over the upper limit.

Day summary

  • Calories1834 kcal92 %
  • Protein71,2 g98 %
  • Fat63,1 g97 %
  • Carbs242 g87 %

Shopping list

Groceries from the menu — in a store list. Check off items and share a link.

  • Shopping for the plan

    2026-08-24 — 2026-09-01

    Bought 0 of 81

    • Share a link

      Your partner or family opens the list on their phone — same aisles and amounts, no app install.

    • See what is already bought

      Checks made via the link show up in your list — no need to ask again what is left to buy.

    • Built from your menu

      Items and amounts come from plan meals for the days you pick; scale the list for a different household size.

    • Shop the way you like

      By store aisle to walk the shelves; by day if you shop in batches. You can print the list too.

    Loading a sample shopping list…

    Free to sign in

    Build a menu that fits you

    Sign in — we will carry over what you tried on this page and build a plan for your diet and goals.

    Without a subscription one plan is up to 3 days. Longer plans and more active plans need a subscription.

    The site can be installed as an app

    This site can work as an app.
    In the browser menu, choose → Cast, save, and share → Install page as an app.