Meal prep for weight loss

Calorie-aware weekly plans that keep you in a deficit while staying filling and easy to shop for.

Generate my plan

Nutrition estimates use USDA FoodData Central data

7-day plan

Generating

MonTueWedThuFriSatSun

Protein bowl42g

Grain box640 kcal

Fresh prep18 min

Grocery list

Protein base4 lb

Grains2 kg

Greens600g

Pantry7 days

Nutrition

USDA source matched

Cost

On target

Protein

Carbs

Fat

How it works

1
Set your weight-loss goal
Enter your target and the builder calculates a daily calorie deficit to build around.
2
Get a deficit-friendly weekly plan
High-protein, high-volume meals with a grocery list and calorie targets per day.
3
Calories verified against USDA
Every calorie is computed from FoodData Central, scaled to the grams in your plan.

Questions, answered

How big should my calorie deficit be for weight loss?

A 300 to 500 calorie daily deficit loses about 0.5 to 1lb a week. Set your goal and the builder builds the week around that deficit.

What foods keep meal prep filling in a calorie deficit?

Lean protein, eggs, Greek yogurt, beans, oats, and vegetables. High volume and protein for the calories, so meals stay satisfying.

Do I need to exercise for the plan to work?

The plan handles the deficit from food. Add walks or strength training to preserve muscle and speed results, but it is not required.

Nutrition estimates based on USDA FoodData Central. This is not medical advice. Consult a healthcare professional for dietary concerns. Prices are estimated US averages.