AI meal planning built around your numbers
You give Mealyno a profile and a goal. It returns a 1, 3 or 7 day plan where every meal has a portion, calories, protein, carbs and fat, and every day is checked against your target. Here is what goes in, what comes out, and where you can steer it.
Updated September 2026 · How Mealyno builds its plans
What you enter
- Age, sex, height, weight and activity level. These feed the Mifflin-St Jeor equation for your calorie estimate.
- A goal: lose, maintain or gain. The goal moves the calorie target up or down.
- A diet type and foods to avoid, including allergies you list.
- How many days (1, 3 or 7) and how many meals a day.
What comes out: a sample day
This is Day 2 of our free 1800 kcal high-protein plan. The app plans have the same shape: named meals, a portion size, and four numbers for each.
| Meal | Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Scrambled Eggs with Turkey Bacon and ToastBreakfast | 320 g | 440 | 38 g | 32 g | 18 g |
| Turkey Wrap with Mixed GreensLunch | 380 g | 510 | 45 g | 49 g | 15 g |
| Lean Beef Stir Fry with RiceDinner | 520 g | 600 | 48 g | 57 g | 20 g |
| Cottage Cheese with PineappleSnack | 250 g | 240 | 28 g | 23 g | 4 g |
| Total | 1790 | 159 g | 161 g | 57 g |
Notice the totals row. The day is summed and compared with the target, and a day that misses is one you can regenerate.
Where you can steer it
A plan is a draft. Replace a meal you dislike with an alternative, change a portion, or regenerate a single meal and keep the rest of the week. Recipe instructions can be generated for any meal you decide to cook.
Saved plans can be reused. If a week worked, save it, repeat it and change only the meals that bored you. That is usually faster than starting again.
1, 3 or 7 days
A one-day plan is the quickest way to test a diet type or a calorie level. A three-day plan suits a week with travel or late shifts. A seven-day plan gives you the full shopping list for the week and works well with two cooking sessions.
Shorter plans are easier to keep fresh. If you tend to drop a plan by midweek, plan three days at a time.
Diet types
The generator can write plans for high-protein, low-carb, keto, vegetarian, vegan and gluten-free eating. The free plan library shows what each looks like at 12 calorie levels, so you can read a full week before you choose.
How the checks work
Meal values are model estimates, so the app compares each day's total with your target instead of trusting single meals. The free plan library goes further. Every one of its plans passes a fixed numeric gate before it is published: each day within 50 kcal of its target, macro grams that match the stated calories within 3%, at least three meals a day, and no meal repeated more than twice in a week.
The gate is described in full on the method page.
What it does not do
Meal planning here is general nutrition information for healthy adults. It is not medical advice, and the plans are not reviewed by a doctor or a dietitian. If you take medication, are pregnant or manage a health condition, ask a professional before you change how you eat.
See more
General information for healthy adults, not medical advice. Ask your doctor or a registered dietitian what is right for you.
Try it on your own numbers
Start with a 3-day free trial. No card needed to sign up.