A 7-day meal plan in 30 seconds
Enter your numbers and get a week of simple meals, portions matched to your calories, and a shopping list you can remember. Free, no signup.
Want a plan built from your own dishes? I write it myself, for under $1 a day. See the personal plan →
A real day from the generator: a woman of 38, 5 ft 5, 172 lb, desk job, 500 kcal deficit.
- Overnight protein oats
- Rolled oats (dry) - 60 g 227 cal
- Greek yogurt (nonfat) - 150 g 92 cal
- Frozen berries - 80 g 51 cal
- Chicken breast - 210 g 252 cal
- Potatoes - 210 g 162 cal
- Frozen mixed vegetables - 150 g 108 cal
- Olive oil (for cooking) - 10 g 88 cal
- Chicken thigh (boneless, skinless) - 192 g 280 cal
- Sweet potato - 95 g 75 cal
- Broccoli (frozen) - 150 g 39 cal
- Olive oil (for cooking) - 10 g 88 cal
Why this generator is different
Simple food, not 40-ingredient recipes
Chicken, eggs, oats, rice, potatoes, vegetables. Food that is actually in your store and your fridge.
A shopping list you can remember
About 10 items for the whole week, not 40. The structure stays the same every day - only the food changes.
Exact numbers, not estimates
Every food from the USDA database, portions in grams, calculated for your target.
Lives on your phone
Save the plan to your home screen, tick off meals as you eat them, swap what you do not like. Works offline.
Build Your Own Meal Plan
The generator gives you a week. This 15-page guide teaches the skill behind it: read any label in 10 seconds, build a plate for any calorie target, swap ingredients without breaking the numbers. Read in 20 minutes, use for the rest of your life.
Free weekly meal plans
Do not want to set anything up? Three ready menus: breakfast, lunch, dinner and a snack, with a shopping list for each.
Latest Recipes
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Banana Oatmeal Cookies with Raisins (76 Cal Each, No Flour, No Butter)
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No-Oil Waffle Maker Hash Browns (336 Calories)
Air Fryer Oat & Raisin Protein Bars (237 Cal, 2g Fat)
Soy-Garlic Air Fryer Mushrooms (70 Cal)
Free Health Calculators
Quick, personalized results based on your age, gender, and body measurements. No sign-up required.
Daily Calories
Find out how many calories you need per day to lose, maintain, or gain weight.
Macro Calculator
Get your ideal protein, carbs, and fat split with the CalorieJoy smart method.
Weight Loss Timeline
See exactly when you'll reach your goal weight with a realistic, week-by-week projection.
Learn About Nutrition
All articles →How to Lose Weight Without Counting Calories Every Day (Count Once, Then Repeat)
Count calories once: build an eating structure of protein, carbs, vegetables and fat, then swap the foods. Swap table, my day, and how to come off a deficit.
Read more →How Small Food Habits Change Your Weight (With the Math)
A heaped teaspoon of sugar is 27 calories, about 2.5 lb of your weight in 3 years. Mayo, oil, bread and beer swaps take off 3 to 14 lb each.
Read more →How Many Calories in a Tablespoon? 38 Foods in One Table
From 8 calories in a tablespoon of soy sauce to 124 in canola oil. Tablespoon calories for oil, butter, mayo, honey, peanut butter, sugar, grains and more.
Read more →
Who made this
My name is Oleks. I went from 271 lb to 183, back up to 249, then down to 170 - the last time by changing how I eat, not how hard I try. CalorieJoy is the set of tools I built from that: no magic, no forbidden foods, simple food and honest math.
My story →Want me to coach you personally?
I take a few people for personal coaching: I calculate your numbers, help you build a meal structure from food you already eat, and personally review your progress every week. No magic, no forbidden foods.
Tell me about yourself →