Generate your weekly meal plan with a shopping list
A 7-day plan (breakfast, lunch, dinner and a snack) that hits your calories and macros, with the shopping list grouped by supermarket section, ready to take to your phone. Pick the style — standard, low carb or keto — and we filter the catalog. If you just want a quick idea, switch to "Single day". We use over 200 foods with nutrition values cross-checked against BEDCA and USDA FoodData Central. The catalog leans Spanish-Mediterranean (paella-friendly ingredients are plentiful), but every food is translated to English in the UI.
- ✓ 7 varied days with the same macro configuration.
- ✓ Automatic shopping list grouped by section.
- ✓ Restrictions: vegan, gluten-free, lactose-free, etc.
- ✓ Your data never leaves your device. No sign-up.
Your daily targets
The weekly plan generates 7 days, each aiming for these macros. Edit them if you come from a dietitian consultation.
Fill in your profile above so macros adjust to your weight, height and activity. Otherwise we start from a generic profile (175 cm / 75 kg male, moderate activity).
Your goal
Maintenance: balanced macro split.
Meal style
Balanced macro split (~25-30% protein, ~25% fat, rest carbs).
Dietary restrictions
Foods you don't want to eat (optional)
Mark what you'd rather avoid. It will be excluded even if it fits your macros.
More foods…Search the catalog (100 foods)
Loading more recipes in the background… (100 foods available already).
Your targets
Macros calculated from your profile. Edit them if you come from a dietitian consultation or use a different split.
Fill in your profile above so macros adjust to your weight, height and activity. Otherwise we start from a generic profile (175 cm / 75 kg male, moderate activity).
Your goal
Maintenance: balanced macro split.
Meal style
Balanced macro split (~25-30% protein, ~25% fat, rest carbs).
Dietary restrictions
Foods you don't want to eat (optional)
Mark what you'd rather avoid. It will be excluded even if it fits your macros.
More foods…Search the catalog (100 foods)
Loading more recipes in the background… (100 foods).
Close the loop: build your training plan
You've got your menu. Generate the training week that goes with it, tailored to your available days, equipment and limitations.
Not sure which macros to use?
Start by calculating your maintenance (TDEE) and then let the macro calculator suggest the split.
Why BEDCA + USDA?
BEDCA is the official Spanish food composition database, maintained by AESAN, with reliable values for foods commonly consumed in Spain and the wider Mediterranean. For items it doesn't cover (tofu, tempeh, skyr, US-typical cuts) we fall back to USDA FoodData Central — the international reference.