5-Day Muscle Gain Meal Prep (2,600 kcal)
2,600kcal
Calories a day
170g
Protein
300g
Carbs
80g
Fat
Monday
2,360 kcal · 162 g protein-
Breakfast
Overnight oats with berries and Greek yoghurt
620 kcal
38 g proteinoats · Greek yoghurt · berries · chia seeds
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Lunch
Chicken, rice and roasted vegetable bowl
720 kcal
52 g proteinchicken thighs · basmati rice · peppers · courgette
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Snack
Cottage cheese with pineapple
260 kcal
26 g proteincottage cheese · pineapple
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Dinner
Salmon, sweet potato and green beans
760 kcal
46 g proteinsalmon · sweet potato · green beans
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How to use the Meal Plan Generator
A meal prep plan with macros, a shopping list and a batch-prep order.
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Step 1
Set your goal and diet
Fat loss, muscle or maintenance; vegetarian, keto and more.
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Step 2
Choose days and meals
3 to 7 days, with or without snacks.
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Step 3
Shop and prep
Tick off the shopping list and follow the prep order.
- Free to use
- No sign-up
- Your key stays in your browser
Everything in your meal prep plan
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Macros
Daily calorie, protein, carb and fat targets.
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Meals
Every meal with calories, protein and ingredients.
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Shopping list
Grouped by aisle with tick boxes.
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Prep plan
The order to batch-cook everything.
Meal Plan Generator FAQ
Is this AI meal plan generator free?
Yes, with no sign-up. It runs on your own OpenRouter account; free models cost nothing.
How accurate are the calories?
They are estimates per serving. For exact numbers, weigh your food and check labels.
Can it plan around allergies?
Yes. List them and they are left out — but always check ingredients yourself if an allergy is serious.
Does it work for vegetarian, vegan or keto diets?
Yes. Pick the diet and every meal and the shopping list follow it.
Can I print the plan and shopping list?
Yes. Print it or copy it to your notes app.
Is this medical or nutrition advice?
No. It's a general plan. Talk to a doctor or dietitian if you have a health condition.