Meal Plans
Pick a calorie level if you know your target, or a diet style if you already know how you want to eat. Every plan shows its macro split converted into daily gram targets. Not sure of your number? Start with the calorie calculator.
By Calorie Target
1200-Calorie Meal Plan
105g protein · 105g carbs · 40g fat
This plan is best suited for women with a sedentary to lightly active lifestyle who are focused on fat loss. It is not recommended for men, very active individuals, or anyone with high energy demands.
1400-Calorie Meal Plan
122g protein · 133g carbs · 42g fat
Best suited for women who are lightly active (1–3 workouts per week) with a fat loss goal. This plan provides enough energy to support light exercise while maintaining a deficit for steady weight loss.
1600-Calorie Meal Plan
120g protein · 160g carbs · 53g fat
Ideal for moderately active women (3–5 workouts per week) and small-framed men with sedentary lifestyles. Works well for maintenance in petite women and as a gentle cut for active women.
1800-Calorie Meal Plan
135g protein · 180g carbs · 60g fat
Ideal for active women (5+ workouts per week) maintaining weight, and moderately active men (3–5 workouts per week) in a fat loss phase. Also works as a reverse diet target for people coming out of aggressive cuts.
2000-Calorie Meal Plan
150g protein · 210g carbs · 62g fat
Best for moderately active men (3–4 workouts per week) maintaining weight or doing a slow cut, and very active women doing body recomposition. Also works as a muscle gain starting point for lighter individuals.
2200-Calorie Meal Plan
165g protein · 248g carbs · 61g fat
Best for active men (4–5 workouts per week) pursuing lean muscle gain, and highly active women (competitive athletes, CrossFit, etc.) with high energy demands.
By Diet Style
High-Protein Meal Plan
40% protein · 35% carbs · 25% fat
Athletes, bodybuilders, recreational lifters, and anyone who wants to lose fat without sacrificing muscle. Also effective for people over 40 where muscle retention becomes increasingly important.
Low-Carb Meal Plan
35% protein · 20% carbs · 45% fat
People with insulin resistance, type 2 diabetes, metabolic syndrome, or anyone who has tried calorie restriction without results. Also effective for endurance athletes in the fat adaptation phase.
Vegetarian Meal Plan
30% protein · 45% carbs · 25% fat
Vegetarians, flexitarians reducing meat consumption, and anyone exploring plant-forward nutrition while still achieving fitness and body composition goals.
Vegan Meal Plan
28% protein · 50% carbs · 22% fat
Vegans, people transitioning to a plant-based diet, and anyone interested in exploring fully plant-based nutrition while maintaining fitness and body composition goals.
Keto Meal Plan
25% protein · 5% carbs · 70% fat
People seeking rapid fat loss, those with insulin resistance or type 2 diabetes (under medical supervision), endurance athletes experimenting with fat adaptation, and individuals who have plateaued on other diets.
Gluten-Free Meal Plan
30% protein · 42% carbs · 28% fat
People with celiac disease (a serious autoimmune condition), non-celiac gluten sensitivity, wheat allergy, or anyone who feels better without gluten in their diet.
These plans are general guidance, not medical or dietary advice. If you have a medical condition, take medication, or are pregnant, talk to a healthcare provider or registered dietitian before changing how you eat.