Your daily targets
Numbers from your body and your week.
Calories come from the Mifflin-St Jeor equation plus your activity level, adjusted for your goal. Protein is set per kilo of body weight, within the 1.6 to 2.2 g/kg range.
Free tool · plant-based
A vegan meal plan that fits your body and your week.
Tell us a little about you. We work out your calorie and protein targets, build your daily meals, rotate them across a week, plan your batch cooking and write your grocery list.
Start my plan It takes about 30 seconds.
Runs entirely in your browser. No account. Nothing stored or sent anywhere.
- Personalised to you
7-day meal rotation
Whole-food plant-based
Smart grocery list
Everything runs in your browser. Nothing is stored or sent anywhere.
Estimates only — not medical or dietary advice. For adults. If you have a health condition, are pregnant or breastfeeding, or have a history of disordered eating, talk to a doctor or registered dietitian before changing how you eat.
What you get
Four things, one plan.
Balanced meals, rotated over 7 days
Variety without the overthinking.
Breakfast, snacks, lunch and dinner are built from tofu, tempeh, seitan, legumes, whole grains, vegetables, fruit and nuts. A protein shake is added only if you need it to reach your target.
Batch cook once, eat all week
A few cooking sessions cover the whole week.
Carbs and proteins rotate across seven days and are grouped so you cook in just three sessions, with exact quantities and how many containers to fill.
A grocery list that matches your plan
Exact amounts, by section.
Every food value and package size is editable, so the list matches the products you actually buy. Download the whole week as a PDF.
Made for you
Your body, your preferences and your plan. Mark favourites and exclude foods, and the plan updates instantly.
Whole-food, plant-based
Real foods for energy and health. No animal products anywhere in the plan.
Calm, clear, doable
It turns the numbers into meals and a shopping list, so the plan is something you can actually follow.
More tools coming
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Trackers, calculators and plans are on the way. Tell us you want them and we build the most requested first.
Good to know
These are estimates, not medical advice. The tool is for adults. Adjust to how you feel and how your weekly trend responds.
New to lifting? Take the 2-minute quiz or grab the free starter guide.
Food values are Marie’s typical values: check packaging for your brands