Ready-made meal plans rarely survive the first week, because they ignore what you actually eat, what you cannot eat and how much time you have in the kitchen. The Create a Meal Plan tool is an AI meal plan generator that starts from your dietary preferences and your health goals, and writes a customized plan around them.
There are two fields, and the plan is only as specific as what you write in them. Vegetarian and healthy gives a general plan. Vegetarian, no nuts, three meals and a snack, 30 minutes to cook on weekdays, for one week with more protein gives a plan you can turn into a shopping list.
The tool is part of the Health and fitness family, alongside Create a Workout Plan. It helps you plan meals, it does not replace a doctor or a registered dietitian.
What you get
- A written meal plan shaped around the diet and goals you describe
- Meals that respect the foods, allergies and intolerances you tell it to avoid
- A structure that follows your limits, such as meals per day, cooking time and plan length
- A text you can edit, regenerate or turn into a shopping list
What you fill in
- Dietary preferences required
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How you eat and what to avoid: diet style, allergies or intolerances, foods you dislike, how many meals a day and how much time you have to cook.
- Health goals required
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What the plan should help with, such as more energy, more protein for training or eating more vegetables, and for how long.
How to use it, step by step
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Describe your dietary preferences
Write your diet style, every allergy or intolerance, foods you dislike, how many meals a day and how long you can cook.
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Describe your health goals
Say what the plan should help with and how many days it should cover.
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Choose the output language and generate
Read the whole plan and check every ingredient against your allergies.
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Adjust and shop
Swap the meals you do not like, then build your shopping list from what is left.
Example, input and output
Input
- dietary_preferences
- Vegetarian, no nuts, three meals and one snack a day, 30 minutes to cook on weekdays
- health_goals
- More protein to support strength training three times a week, plan for one week
Output
- Breakfast: Greek yogurt with oats and berries
- Lunch: lentil and vegetable soup with wholegrain bread
- Snack: hard-boiled eggs and a piece of fruit
- Dinner: tofu stir-fry with brown rice and broccoli
**Tuesday**
...
**Notes**
Check the labels of granola, bread and sauces for traces of nuts...
Illustrative example written by the editorial team to show the expected format.
Tips for better results
- List every allergy and intolerance, even mild ones. The plan cannot avoid what it does not know about.
- Give a realistic cooking time for weekdays and weekends. It changes the kind of meals you get.
- Say how many days the plan should cover, so you do not get a single day when you need a week.
- Ask for meals that reuse the same ingredients if you want a shorter shopping list.
Who uses it, and for what
Busy family
Plan a week of dinners that fit 30 minutes of cooking and the foods everyone eats.
Someone changing diet
Get a first week of vegetarian or plant-based meals to see how the change fits daily life.
Person who trains regularly
Build meals with more protein around a workout schedule.
Coach or nutrition blogger
Draft sample meal days as a starting point for content, then review them with a professional.
Limits and good practice
- The plan is general guidance written by an AI model, not a medical diet or a nutritional prescription.
- If you have diabetes, kidney disease, an eating disorder, are pregnant or follow a diet for a medical reason, ask a doctor or registered dietitian.
- Calorie and nutrient figures, when present, are estimates. Do not rely on them for medical decisions.
- Always check ingredient labels for allergens, because the tool cannot see the products you buy.
Frequently asked questions
How do I make a meal plan for the week?
Decide how many meals a day you need, list what you cannot or do not want to eat, and set a realistic cooking time for each day. Then choose meals that reuse ingredients to keep shopping simple. The tool writes a first version from these details, ready for you to adjust.
Can the tool make a meal plan for allergies?
It writes the plan around the allergies and intolerances you list in the dietary preferences field. It cannot check the products you buy, so read every label for allergens and traces. For severe allergies, rely on your doctor's advice and treat the plan only as a source of ideas.
Can I get a vegetarian or vegan meal plan?
Yes. Write vegetarian, vegan or any other style in the dietary preferences field, together with the foods you avoid. The plan uses only meals that fit that style. If you want more protein or more iron-rich foods, say so in the health goals field.
Is an AI meal plan safe to follow?
It is a general plan based on what you write, not a clinical assessment. It does not know your medical history, blood tests or medication. If you have a health condition or a specific medical goal, use it to prepare questions for a doctor or registered dietitian rather than as a prescription.
Does the meal plan include calories?
Only if you ask for them in your goals, and even then the figures are approximate estimates. Portions, brands and cooking methods change the real values. If you need precise numbers, for example for a medical diet, work with a dietitian and a nutrition database. Plans and credits are on the pricing page, and you can register to start.
Try it in your workspace
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