Meal plans
Multi-constraint meal plans.
Real 7-day plans with per-meal macros, grounded in USDA data — and structured around constraints most apps ignore (no eggs, lactose-free, vegan, gluten-free, plus a calorie target).
10 7-day meal plans across 1500-2500 cal/day, organized by goal (cutting, maintenance, recomposition, muscle gain) and dietary restriction (vegan, vegetarian, no eggs, no dairy, gluten-free, pescatarian, Mediterranean). Every ingredient links to its USDA FoodData Central entry; every daily total is per-meal verified. Not medical advice — talk to a registered dietitian before significant calorie changes.
- 1500 cal 138g protein/day
1500 Cal High-Protein Meal Plan, No Eggs (7-Day USDA)
cutting no-eggs1500 cal/day, 140g protein, zero eggs. Built on USDA FDC verified ingredients (chicken, salmon, Greek yogurt, lean beef, lentils, whey). 7 unique days with breakfast, lunch, dinner, snack. Ideal for cutting while preserving muscle. Adjust portions ±15% for body weight.
- 1500 cal 102g protein/day
1500 Cal Vegan High-Protein Meal Plan (7-Day USDA)
cutting vegan high-protein1500 cal/day, 100-110g plant protein, fully vegan. Built on USDA FDC verified ingredients (tofu, tempeh, seitan, lentils, edamame, pea protein). 7 unique days. Hits high-protein targets without animal products. Adjust portions ±15% for body weight.
- 1600 cal 115g protein/day
1600 Cal Mediterranean Recomposition Plan (7-Day USDA)
recomposition mediterranean1600 cal/day, ~110g protein, Mediterranean dietary pattern (olive oil, fatty fish, legumes, whole grains, vegetables, moderate dairy and lean meat). Built on USDA FDC verified ingredients. 7 unique days. For body recomposition with cardiovascular health focus.
- 1800 cal 143g protein/day
1800 Cal Cutting Meal Plan for Women (7-Day USDA)
cuttingAverage 1802 cal/day across 7 days (range 1797–1814), ~140g protein, ~170g carbs, ~63g fat. Designed for women cutting at 1.6-1.8g protein/kg body weight. 7 days with USDA FDC verified ingredients. No restrictions — uses eggs, dairy, meat.
- 1800 cal 116g protein/day
1800 Cal Vegetarian Cutting Meal Plan (7-Day USDA)
cutting vegetarianAverage 1800 cal/day (range 1788-1815), ~115g protein, vegetarian (eggs + dairy ok, no meat/fish). USDA FDC ingredients (eggs, yogurt, cottage cheese, lentils, tofu, whey). Cutting for ~60-65kg adults at 1.7-1.9g/kg.
- 1800 cal 152g protein/day
1800 Cal Gluten-Free Balanced Meal Plan (7-Day USDA)
weight-loss gluten-free1800 cal/day, ~130g protein, certified gluten-free ingredients only (no wheat, barley, rye, oats unless GF-certified). Built on USDA FDC verified items. 7 unique days. Rice, quinoa, corn, GF oats, potatoes as carb anchors.
- 2000 cal 169g protein/day
2000 Cal Maintenance High-Protein Meal Plan (7-Day USDA)
maintenance high-protein2000 cal/day, ~160g protein, holds body composition for active 75-85kg adults. Built on USDA FDC verified ingredients. 7 unique days. No restrictions — uses all major protein sources.
- 2000 cal 152g protein/day
2000 Cal Pescatarian Maintenance Plan (7-Day USDA)
maintenance pescatarianAverage 1996 cal/day across 7 days (range 1947–2029), ~150g protein, pescatarian (fish + eggs + dairy ok, no meat). Built on USDA FDC verified ingredients (salmon, cod, shrimp, tuna, eggs, Greek yogurt). For active 70–80kg adults at maintenance.
- 2200 cal 178g protein/day
2200 Cal Muscle Gain Plan, No Dairy (7-Day USDA)
muscle-gain no-dairy2200 cal/day, ~180g protein, zero dairy. Built on USDA FDC verified ingredients. Anchor proteins: chicken, beef, eggs, fish, beans, soy. 7 unique days. For lean muscle gain in 80-90kg active adults at lean bulk pace.
- 2500 cal 204g protein/day
2500 Cal Bulking High-Protein Meal Plan (7-Day USDA)
muscle-gain high-protein2500 cal/day, ~200g protein, lean bulk pace (~0.4 lb/week gain). Built on USDA FDC verified ingredients across all protein sources (chicken, beef, eggs, fish, dairy, beans). 7 unique days. For active 85-95kg adults adding muscle without excess fat.
Get notified when new plans launch
One email when the next batch goes live.
Read about how we build the data or see the USDA vs MyFitnessPal honest comparison.