Free AI meal planner
Set your calories, your protein, carb and fat split, how many meals a day you actually eat, and anything you will not eat. The AI solves all seven days against those numbers and hands back every meal with its own breakdown. Your first plan is free.
What comes back
Every day is solved against the target, not assembled from recipes and totalled afterwards. One day of a sample week is below so you can judge the output before you spend a minute on it.
Day 1 of 7
Sample at 2,200 kcal. Yours is solved from your own numbers.
Meal
kcal
P
C
F
Breakfast
Greek yogurt, rolled oats, blueberries, honey
kcal
518
P
40
C
58
F
14
Lunch
Chicken thigh, jasmine rice, roasted peppers
kcal
642
P
48
C
72
F
18
Dinner
Baked salmon, sweet potato, green beans
kcal
698
P
55
C
70
F
22
Snack
Cottage cheese, almonds, apple
kcal
341
P
22
C
25
F
17
Target
kcal
2,200
P
165
C
225
F
71
Planned
kcal
2,199
P
165
C
225
F
71
What you set
Nothing is guessed on your behalf that you did not ask to be guessed. Every input below is yours, and exclusions are applied before the plan is written rather than filtered out of it afterwards.
Your numbers
- Included: Age, gender, height, weight
- Included: Primary goal
- Included: Activity level
The week
- Included: Meals per day, 3 to 6
- Included: Calorie target
- Included: Protein, carb and fat split
Your food
- Included: Regular, vegetarian, vegan, keto or paleo
- Included: Excludes dairy, gluten, nuts, eggs, shellfish, soy
- Included: Mediterranean, Asian, Italian, Mexican, Indian or American
Plans
The free tier is one complete 7-day plan and one workout plan, with no card. Premium is where regeneration, history, meal images, the shopping list and PDF export live.
Basic plan
Perfect for beginners
Free/ month
- Included: 1 free meal plan generation
- Included: 1 free workout plan
- Included: Basic recipe instructions
- Included: Nutrition breakdown
Premium plan
Complete nutrition system
$9.99/ month
- Included: Unlimited meal plan generations
- Included: Unlimited workout regeneration
- Included: Meal plan history
- Included: Shopping list
- Included: Image for each meal
- Included: Downloadable PDFs
Won a discount on the wheel? Paste it here, then upgrade.
Questions
- How does the FitFocus AI meal planner work?
- You set your metrics and goal, or type a calorie and macro target directly, then pick how many meals a day you eat, a diet type, a cuisine and any allergies. The AI solves all seven days against those numbers and returns every meal with its own calorie and macro breakdown.
- Is the AI meal planner free?
- Your first complete 7-day plan is free and needs no card. A free account is required so the plan is saved to you. Unlimited generations, meal images, the shopping list, plan history and PDF export are Premium at $9.99 per month.
- Does it hit specific protein and macro targets?
- Yes. Each day is solved against explicit calorie, protein, carb and fat numbers rather than assembled from recipes with the totals reported afterwards. That distinction matters in a deficit, where calories alone will not protect muscle.
- Does it support vegetarian, vegan and restricted diets?
- It supports regular, vegetarian, vegan, keto and paleo, and excludes dairy, gluten, nuts, eggs, shellfish and soy. Exclusions are applied before the plan is built rather than filtered afterwards. Check ingredients yourself if an allergy is severe, since no generator should be the last line of defence.
- Does the plan come with a shopping list?
- Yes, generated from the finished plan and consolidated across the week so each ingredient is bought once. The shopping list is a Premium feature.
- Can I regenerate my meal plan?
- The free tier covers one generation. Regenerating a plan, and keeping the history of the plans that worked, are part of Premium at $9.99 per month.