Your goal and activity
Main goal Select Lose body fat Build muscle Recomp: lose fat and build muscle Maintain and eat healthier Fuel sports performance
Daily activity outside workouts Select Mostly sitting (desk job) Some walking On my feet most of the day Physical job
Workouts per week Select 0 1-2 3-4 5-6 7+
Schedule and kitchen
Meals + snacks per day Select 3 meals 3 meals + 1 snack 3 meals + 2 snacks 2 meals + snacks Intermittent fasting
Time to cook Select Minimal: quick and simple Meal prep once or twice a week I enjoy cooking most days
People you shop for Select Just me 2 3-4 5+
Weekly grocery budget Select Tight: keep it affordable Moderate Flexible
Where you usually shop (optional)
Health
Currently pregnant or breastfeeding? Select No Pregnant Breastfeeding
Any condition where your provider has given you diet instructions?
Anything else I should know? (optional)
Meal plans are general nutrition guidance, not medical nutrition therapy. If you have a medical condition, are pregnant or breastfeeding, or take medication affected by diet, check with your provider before changing how you eat.
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