# Free Meal Plan Generator

Last reviewed: 2026-11-07

This free meal plan generator works out your daily calories with the Mifflin-St Jeor equation and your activity level, sets a capped deficit or surplus for your goal, splits the day into four meals (25 / 30 / 25 / 20%) and picks three dishes for each meal that fit its calorie budget. No signup, nothing stored.

Use it: https://www.slimai.ai/meal-plan-generator (free, no signup, nothing stored).

## How it works

1. **Tell us about you** — Sex, age, height and weight. Metric or imperial.
2. **Pick a goal** — Lose, maintain or gain, at a pace you can keep.
3. **Choose your food** — Diet, cuisine, cooking time and any health conditions.
4. **Get your day** — Calories, macros and three dishes per meal. Swap any of them.

## Method

The generator uses the same rules as the SlimAI Calorie Tracker app. Every number below is what the tool actually computes.

### 1. Maintenance calories

`BMR = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women)`

Mifflin-St Jeor, then × activity: sedentary 1.2, light activity 1.375, moderate activity 1.55, very active 1.725, super active 1.9.

### 2. Goal and pace

`Lose: −550 / −800 / −1,000 kcal · Gain: +250 / +500 / +750 kcal`

Relaxed, Steady and Power Up. A deficit never exceeds 35% of maintenance or 1,000 kcal; with a health condition the cap drops to 750 kcal (550 kcal for kidney disease, hypothyroidism, pregnancy or breastfeeding), and the three paces scale inside it.

### 3. Protein, carbs and fat

`Default 30% protein / 45% carbs / 25% fat`

Ectomorph 25 / 55 / 20, endomorph 35 / 35 / 30. Diabetes or PCOS: 40% protein / 25% carbs / 35% fat. Heart disease: 30% protein / 35% carbs / 35% fat. Kidney disease: 25% protein / 45% carbs / 30% fat.

### 4. Four meal budgets

`Breakfast 25% · Lunch 30% · Snack 25% · Dinner 20%`

Each budget gets the dishes that fit it (up to 5% over), scored 0–100 on calories, protein density, sugar, saturated fat and whole foods, adjusted for your goal and conditions.

## Sample meal plans by calories

- [1200 calorie meal plan](https://www.slimai.ai/meal-plan-generator/1200-calorie-meal-plan.md)
- [1300 calorie meal plan](https://www.slimai.ai/meal-plan-generator/1300-calorie-meal-plan.md)
- [1400 calorie meal plan](https://www.slimai.ai/meal-plan-generator/1400-calorie-meal-plan.md)
- [1500 calorie meal plan](https://www.slimai.ai/meal-plan-generator/1500-calorie-meal-plan.md)
- [1600 calorie meal plan](https://www.slimai.ai/meal-plan-generator/1600-calorie-meal-plan.md)
- [1700 calorie meal plan](https://www.slimai.ai/meal-plan-generator/1700-calorie-meal-plan.md)
- [1800 calorie meal plan](https://www.slimai.ai/meal-plan-generator/1800-calorie-meal-plan.md)
- [1900 calorie meal plan](https://www.slimai.ai/meal-plan-generator/1900-calorie-meal-plan.md)
- [2000 calorie meal plan](https://www.slimai.ai/meal-plan-generator/2000-calorie-meal-plan.md)
- [2200 calorie meal plan](https://www.slimai.ai/meal-plan-generator/2200-calorie-meal-plan.md)
- [2500 calorie meal plan](https://www.slimai.ai/meal-plan-generator/2500-calorie-meal-plan.md)
- [3000 calorie meal plan](https://www.slimai.ai/meal-plan-generator/3000-calorie-meal-plan.md)

## Frequently Asked Questions

### How does the meal plan generator work?

It calculates your maintenance calories (Mifflin-St Jeor × activity), applies a capped deficit or surplus for your goal and pace, sets your protein, carbs and fat, then splits the day into breakfast (25%), lunch (30%), snack (25%) and dinner (20%) and picks three dishes for each meal that fit its budget.

### Is it free? Do I need to sign up?

It is free and there is no signup, no email and no account. Nothing you enter is stored: the plan is built on our server for that one request and sent back to your browser.

### Can ChatGPT make me a meal plan?

Yes, but a chatbot only knows the numbers you give it, and its calorie counts are estimates it writes out. This generator computes your target from your body and activity, caps the deficit, and picks dishes whose calories and macros are stored per serving.

### Is this an AI meal planner?

No. It is rules-based: the same inputs give the same calories and macros every time, and the dishes are picked by a fit score, not generated. That makes the plan predictable and easy to check.

### Can I make a vegetarian, vegan or keto meal plan?

Yes. Choose Vegetarian, Vegan, Keto, Mediterranean or Paleo in the last step. You can also choose a cuisine and a maximum cooking time (15 or 45 minutes).

### What if I have diabetes, PCOS or another health condition?

The plan uses a gentler deficit and, for diabetes, PCOS, heart disease or kidney disease, a different macro split, and it lowers the score of dishes high in sugar, sodium or potassium where that matters. It is general guidance, not medical advice — check with your doctor.

### How many calories should I eat to lose weight?

Your maintenance calories minus a deficit: 550, 800 or 1,000 kcal a day depending on pace, never more than 35% of maintenance. Most women should not go below 1,200 kcal and most men below 1,500 kcal without medical supervision; the generator warns you if your target is lower.

### Is there an app that creates meal plans?

SlimAI Calorie Tracker builds the same kind of daily plan in the app from your profile, and lets you log meals, swap dishes and keep your numbers up to date as your weight changes.

Source: https://www.slimai.ai/meal-plan-generator

## Try SlimAI

To try SlimAI, download SlimAI Calorie Tracker from the Apple App Store or Google Play and start the 3-day free trial; SlimAI Pro is then $7.99/month or $29.99/year (under $3/month), and can be cancelled anytime from the Apple or Google account that manages the subscription.

- Apple App Store: https://apps.apple.com/us/app/slimai-calorie-tracker/id6749062571
- Google Play: https://play.google.com/store/apps/details?id=com.slimai.app
- Desktop (QR code): https://www.slimai.ai/download