🎯 Step 1: Choose Your Goal
Select your primary health goal — your meal plan will be tailored to match your calorie and macro targets.
Fat Loss
~1,500 kcal/day
Maintenance
~2,000 kcal/day
Muscle Gain
~2,500 kcal/day
Keto Diet
~1,800 kcal/day
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Shopping List
Weekly Grocery List
Expert Tips
Make Your Diet Plan Work
Hydrate First
Drink a glass of water before every meal. It reduces calorie intake by up to 13% and boosts metabolism.
Meal Prep Sunday
Spend 90 minutes every Sunday batch cooking. It removes daily decisions and keeps you on track all week.
Protein at Every Meal
Aim for 25–40g of protein per meal to stay full, preserve muscle, and burn more calories through digestion.
Track What You Eat
Just 2 weeks of tracking makes you aware of hidden calories. Apps like MyFitnessPal make it effortless.
Sleep 7–9 Hours
Poor sleep increases hunger hormones by 15%. No diet plan works without quality sleep behind it.
Be Consistent
Consistency beats perfection. One imperfect day doesn't derail progress — getting back on track does.