AI Meal Plan Generator
The FitFocus AI meal plan generator (ffocus.me) is a free browser tool that builds a complete 7-day meal plan around your calorie and macro targets, diet style, cuisine preference and allergies. One full week is free with no card. Meal images, shopping lists, PDF export and unlimited generations are $9.99 per month.
What the generator gives you
- A full seven days of meals, not a single sample day
- Breakfast, lunch, dinner and snacks, with the number of meals per day set by you
- Every day solved against explicit calorie, protein, carb and fat targets
- Meals that respect your diet style, cuisine preference and every allergy you exclude
- A shopping list generated from the finished plan, so the week survives the supermarket
What you supply
- Your body metrics and goal, which set the calorie target if you do not want to set it yourself
- Your macro split, or the default split for your goal
- How many meals a day you actually eat
- Your diet style: vegetarian, vegan, keto, paleo, gluten-free or dairy-free
- Allergies and exclusions: dairy, gluten, nuts, eggs, shellfish, soy
- A cuisine preference, from Mediterranean and Asian to Italian, Mexican, Indian, American or Georgian
How it works
- 1
Set your targets
Enter your metrics and goal and let the generator calculate calories and macros, or type the numbers yourself if you already train to a set target.
- 2
Set your constraints
Choose your diet style, tick every allergy that applies, and pick a cuisine. Constraints are applied before generation rather than filtered afterwards, so nothing you excluded appears in the plan.
- 3
Generate the week
The AI builds all seven days at once, solving each day against your calorie and macro targets rather than assembling recipes and reporting the totals afterwards.
- 4
Build the shopping list
Turn the finished plan into a consolidated shopping list so the week is bought in one trip instead of seven.
- 5
Regenerate what does not fit
If a day does not suit you, generate again. Premium keeps your plan history, so a week that worked can be pulled back rather than rebuilt.
What it does not do
- It does not scan barcodes or log your food day to day. It writes the plan; it is not a food diary.
- It has no pantry awareness, so it will not build the week around ingredients you already own.
- There is no grocery delivery integration. The shopping list is yours to take to a shop or an app.
- It is not medical nutrition therapy. If you have a clinical condition that governs your diet, plan it with a dietitian.
Frequently asked questions
Is the AI meal plan generator free?
Yes. One complete 7-day plan is free with no card. Premium at $9.99 per month adds unlimited generations, meal images, the shopping list, plan history and PDF export. Many competing planners restrict their free tier to a single day, which is not enough to judge the plan.
Does it hit specific protein and macro targets?
Yes. The plan is solved against explicit protein, carb and fat numbers rather than assembled from recipes with the totals reported afterwards. That distinction matters if you are training, because calories alone will not protect muscle in a deficit.
Can it handle allergies and restricted diets?
It supports vegetarian, vegan, keto, paleo, gluten-free and dairy-free styles, and excludes dairy, gluten, nuts, eggs, shellfish and soy. Exclusions are applied before the plan is built. Even so, check ingredients yourself if an allergy is severe, since no generator should be the last line of defence.
How long does it take to generate a meal plan?
Under a minute for the full seven days. You set targets and constraints once, and the complete week returns with every meal named and every day totalled.
Does the plan come with a shopping list?
Yes, generated from the finished plan and consolidated across the week so you buy each ingredient once. The shopping list is a Premium feature.
Does it include a workout plan?
Not in the same output, but the same profile drives the AI workout generator, so training and nutrition come from one subscription. Most standalone meal planners have no training side, which usually means paying for two products.