Free AI meal planner
7 days of meals built on your calories and macros. First plan free.
Sample day
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
Your numbers
- Included: Age, gender, height, weight
- Included: Primary goal
- Included: Activity level
The week
- Included: Meals per day, 3 to 6
- Included: Calorie and macro targets from your numbers
- Included: Training and rest days from your workout plan
Your food
- Included: Regular, vegetarian, vegan, keto or paleo
- Included: Excludes dairy, gluten, nuts, eggs, shellfish, soy
- Included: Mediterranean, Asian, Italian, Mexican, Indian, American or Georgian
Your taste
- Included: Ingredients you already have at home
- Included: Thumbs up or down on any meal
- Included: Saved favorite meals added back in
Pricing
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
Everything unlocked
Premium plan
Complete nutrition system
$9.99/ month
- Included: 100 AI meal plans every month
- Included: Unlimited workout regeneration
- Included: Meal plan history
- Included: Shopping list
- Included: Swap any single meal
- 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 enter your metrics and goal, and FitFocus calculates your calorie, protein, carb and fat targets. You pick how many meals a day you eat, a diet type, a cuisine, any allergies and, optionally, ingredients you already have. The AI writes all seven days, then every meal is scaled to its calorie target, with ingredient grams adjusted to match, so each day totals your numbers.
- 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. Premium adds 100 meal plans every month, single-meal swaps, 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 go into the instructions before the plan is written, and every finished meal is then checked ingredient by ingredient, including sauces like fish sauce and soy sauce. A meal that breaks a rule is rewritten before you see the plan. Still check labels yourself if an allergy is severe.
- 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 swap one meal I do not like?
- Yes. Every meal has a Swap button that replaces just that meal with a different dish at the same calorie target, without regenerating the week. The replacement follows your diet and allergy rules and will not repeat a dish already in the plan. Swaps are part of Premium.
- Does the meal planner learn what I like?
- Yes. Give any meal a thumbs up or thumbs down. Disliked dishes are kept out of your next plans, and liked dishes are reused or used as a style guide. You can also save meals as favorites and add them back into a new week with one switch.
- Can it plan meals around ingredients I already have?
- Yes. List what is already in your kitchen, such as chicken breast, rice or spinach, and the planner works those ingredients into the week where they fit your diet and targets.
- Does it change my calories on training days?
- If you have a FitFocus workout plan, switch on Match my workout plan. Training days get about 8% more calories, all from carbs, and rest days get less, so your weekly total and your daily protein stay the same. Each day shows whether it is a training or rest day and its own targets.
- Can I regenerate my meal plan?
- The free tier covers one generation. Regenerating a plan, swapping single meals and keeping the history of the plans that worked are part of Premium at $9.99 per month.