AI meal planner that starts from your calories and protein

How the AI meal planner picks meals

The planner works in a fixed order. Each step has a number attached, which is what makes the result checkable.

1. 1
   Your profile sets the target. Age, sex, height, weight and activity level go into the Mifflin-St Jeor equation. The result is your daily calorie estimate, and your goal (lose, maintain or gain) moves it up or down.
2. 2
   The AI model drafts the days. You choose 1, 3 or 7 days, a diet type, foods to avoid and how many meals a day you want. An AI model (Google Gemini) writes each meal with a portion size and its calories, protein, carbs and fat.
3. 3
   The totals are compared with the target. Each day is summed and compared with your calorie and macro targets. A day that misses the target is a day you can regenerate.
4. 4
   You change what you do not like. Replace a meal, adjust a portion or regenerate one meal without touching the rest of the plan.
5. 5
   The shopping list follows the plan. Ingredients from every meal are combined, duplicates are merged, and items are grouped by category so the list matches how a shop is laid out.

Meal values are model estimates and are not lab measurements. Check labels if you manage an allergy.

A real day: Day 1 of the 1500 kcal high-protein plan

This table is Day 1 of our free 1500 kcal high-protein plan, copied from the same data the plan page uses. It has 4 eating occasions, 1500 kcal and 120 g of protein.

Two things are worth checking in any plan, ours or anyone else's. First, whether the day total lands close to the stated target. Here it does. Second, where the protein sits. Every meal carries a share instead of the day ending with one large serving, which is how most people find a protein target easier to reach.

The full week is on the 1500 kcal high-protein plan page, with the shopping list and a swap suggestion for each meal.

What you control in the AI meal planner

• Length: 1, 3 or 7 days.
• Diet type: high-protein, low-carb, keto, vegetarian, vegan or gluten-free.
• Calorie level: the free plans cover 12 levels from 1,200 to 3,000 kcal, and the app uses your own number.
• Foods to avoid and allergies you list, which the generator is told to exclude.
• Meals per day, so a plan can be three meals or five smaller ones.

Planning for a household

If you cook for more than one person, add them in Household. Adults get their own calorie and protein targets, children are added by age band with reference values and no calorie restriction, and Mealyno builds one shared menu with a portion in grams for each person. A strict allergy from anyone at the table applies to the whole menu, and diets such as vegetarian are handled per person. One person is free, up to 2 people come with Pro and up to 6 with Pro Family.

Household plans are private, log only the account owner's portion, and are general information, not medical advice.

Where the free plans fit

If you want to look before you sign up, the free plan library has 78 ready-made 7-day plans in each language. They are built on the same steps as above and validated by the same daily checks: every day within 50 kcal of its target, macro grams that match the stated calories within 3%, and no meal repeated more than twice in a week.

The free plans are examples for a typical adult. The app plans use your own numbers, which is the reason to create a profile.

What it does not do

Mealyno is a planning tool. It does not diagnose, treat or give medical advice, and its plans are not reviewed by a doctor or a dietitian. If you take medication, are pregnant, or manage a health condition, talk to a professional before you change how you eat.

1, 3 or 7 days: which length to pick

A one-day plan is a test. Use it to see whether a diet type and a calorie level suit your appetite and your kitchen before you commit to a shop. It takes the least effort and tells you the most.

A three-day plan fits a week with travel, late shifts or social evenings. You plan twice, each plan stays fresh, and the shopping list is short enough to finish in one pass.

A seven-day plan is the one that pays off for people who like routine. You get the full shopping list for the week and can prep in two cooking sessions. If a week works, save it and repeat it.

A five-point check for any meal plan

These checks work on Mealyno plans and on plans from anywhere else. Each takes under a minute.

• Does each day add up to the stated calories? A gap of more than about 50 kcal is worth a question.
• Where does the protein sit? Look for a share in every meal instead of one large serving.
• Are portions plausible? A 250 kcal snack should not weigh a kilogram.
• How often do meals repeat? Some repetition makes prep easier. Ten repeats of one dish is a menu problem.
• Does the shopping list match the menu? Every meal ingredient should appear on it.

Meal planner questions

Can the meal planner plan for my whole family?

Yes. Add each person in Household and the planner builds one shared menu with a portion in grams for each of them. You can add up to 2 people on Pro and up to 6 on Pro Family, counting yourself.

How many days can I plan at once?

One, three or seven days. A one-day plan is useful for trying a diet type. A seven-day plan gives you a full shopping list.

Can I plan vegetarian, vegan or gluten-free meals?

Yes. Diet type is a setting, and the free plan library has vegetarian, vegan and gluten-free plans as well as keto, low-carb and high-protein ones.

How does Mealyno set my calories?

With the Mifflin-St Jeor equation, adjusted for your activity level and goal. The calorie calculator shows the same arithmetic step by step.

Can I change a single meal?

Yes. Replace it, change the portion, or regenerate that meal. The rest of the week stays as it was.

Is the meal planner free?

You can read every free plan and use every calculator without an account. Generating plans from your own profile starts with a 3-day free trial, with no card needed.