Meal Plans by Calorie Level and Diet
Pick a calorie level and a diet to get a validated 7-day plan with daily macros, protein per meal and a shopping list.
Meal plans by calorie level
Each level has its own page with a 7-day sample and every diet version.
Pick a way of eating
High-Protein
- Protein leads every meal and snack.
- Suits people who lift, train or simply want more protein on the plate.
- Protein is shown per day and per meal on every plan.
Calorie levels
Low-Carb
- Fewer carbohydrates, with more protein, vegetables and fats.
- Suits people who prefer less bread, rice and pasta.
- Carbohydrates average under 130 g a day.
Calorie levels
Vegetarian
- No meat or fish. Eggs, dairy, legumes and soy carry the protein.
- Suits vegetarians and people cutting back on meat.
- Skip eggs and dairy too? Use the vegan plans.
Calorie levels
Vegan
- Fully plant-based. Tofu, tempeh, legumes, soy and seeds carry the protein.
- Suits vegans and anyone trying a plant-based week.
- Legumes and soy foods are less protein-dense than meat, so check the portions.
Calorie levels
Keto
- Very few carbohydrates. Most calories come from fat and protein.
- Suits people who already know they want a keto pattern.
- Carbohydrates average under 50 g a day.
Calorie levels
Gluten-Free
- No wheat, barley or rye. Rice, quinoa and gluten-free oats take their place.
- Suits people who avoid gluten by choice.
- Always check product labels, because cross-contamination is not covered.
Calorie levels
How to choose a plan
Start with calories. If you do not know your number, work it out with the calorie calculator, then pick the nearest level.
Then pick a diet. Every plan shows calories, protein, carbs and fat by day, protein for each meal, a shopping list and meal swaps.
Every page prints cleanly or saves as a PDF. The numbers are checked automatically: each day must land within 50 kcal of the target.
Before you pick a level: Calorie calculator, Protein calculator, protein calculator for muscle gain.
Want a plan built around your own foods and schedule? Try the AI meal planner.
Want a plan personalized to you?
Mealyno builds a plan around your goals, preferences and schedule.