Build your meal templates
Turn your calorie and macro targets into real food and exact grams, with swaps you'll actually eat. Build it once, download it, done.
General education only. Not medical, nutritional or dietary advice, and no substitute for a doctor or accredited dietitian. These are population averages and may be wrong for you: they can't account for medical conditions, medications, pregnancy or breastfeeding, allergies, injuries, or any history of disordered eating.
Don't start, stop or change your diet, exercise or medication based on it. Talk to a qualified professional first, especially if you're under 18, pregnant or breastfeeding, take any medication, or have any health condition. If you feel unwell, stop and seek medical help. Use is entirely at your own risk.
Each column totals 100%.
| Meal | Protein | Fat | Carbs | Calories |
|---|---|---|---|---|
| 36 g | 20 g | 64 g | 583 | |
| 36 g | 20 g | 64 g | 583 | |
| 36 g | 20 g | 64 g | 583 | |
| 36 g | 20 g | 64 g | 583 | |
| Total | 100% ✓ | 100% ✓ | 100% ✓ |
Same targets, different foods per day.
Weigh grains, oats, pasta & potatoes uncooked (dry), meat & fish raw.
Single-ingredient foods only. Sauces, oils and bases aren't counted, so leave headroom.
Your numbers stay on your device.
Want this built around you?
The same method I use with clients. Set with you, around your goal and your real week, and adjusted as you go, so the right option is always clear.