A full day of eating, pre-counted.
Five daily templates built from our macro-verified recipes. Pick the calorie target that matches your goal — every breakfast, lunch, snack and dinner is already weighed, counted and balanced.
-
High-Protein Cut 1600
1600 kcal/dayAggressive protein intake preserves lean mass during aggressive deficit. Optimized for competitive bodybuilders and serious trainees.
- Breakfast Protein Oat Bowl with Berries · 420 kcal
- Lunch Stir-Fry Beef & Broccoli · 460 kcal
- Snack Cottage Cheese Protein Parfait · 260 kcal
- Dinner Baked Salmon with Roasted Vegetables · 460 kcal
180g Protein140g Carbs48g FatP 42% · C 33% · F 25% of calories
-
Balanced Day 1800
1800 kcal/dayPerfect macro balance for steady energy and sustainable fat loss. Ideal for active individuals maintaining lean mass.
- Breakfast Spinach & Feta Egg White Omelette · 220 kcal
- Lunch Grilled Chicken & Quinoa Salad · 480 kcal
- Snack Greek Yogurt Power Snack · 280 kcal
- Dinner Herb-Crusted Cod with Asparagus · 820 kcal
150g Protein180g Carbs60g FatP 32% · C 39% · F 29% of calories
-
Vegan Fuel 1900
1900 kcal/dayComplete plant-based nutrition supporting athletic performance. All amino acids covered through strategic macro pairing.
- Breakfast Protein Oat Bowl with Berries · 420 kcal
- Lunch Veggie-Packed Turkey Meatballs · 310 kcal
- Snack Almond Butter & Banana Energy Bites · 290 kcal
- Dinner Chickpea & Kale Curry · 880 kcal
130g Protein240g Carbs57g FatP 26% · C 48% · F 26% of calories
-
Mediterranean 2000
2000 kcal/dayHeart-healthy template inspired by Mediterranean nutrition wisdom. Emphasis on olive oil, fish, and fresh produce for longevity.
- Breakfast Greek Yogurt Power Snack · 280 kcal
- Lunch Tuna & Sweet Potato Buddha Bowl · 440 kcal
- Snack Almond Butter & Banana Energy Bites · 290 kcal
- Dinner Chickpea & Kale Curry · 990 kcal
140g Protein200g Carbs67g FatP 29% · C 41% · F 31% of calories
-
Muscle Gain 2600
2600 kcal/dayCaloric surplus optimized for hypertrophy and strength progression. Clean macros support muscle protein synthesis without excess fat gain.
- Breakfast Protein Oat Bowl with Berries · 420 kcal
- Lunch Grilled Chicken & Quinoa Salad · 480 kcal
- Snack Cottage Cheese Protein Parfait · 260 kcal
- Dinner Baked Salmon with Roasted Vegetables · 1440 kcal
200g Protein300g Carbs87g FatP 29% · C 43% · F 28% of calories
Want a template tuned to your body, schedule and goal?
Your plans and progress, saved.
Create a free account to set your daily meal plan, save every AI analysis, and track weight and water on your personal dashboard.