A weekly plan for your goal, built in 60 seconds.
Answer 6 quick questions and get a personalized 7-day meal plan for weight loss, muscle gain or healthy eating — complete with calories, macros, recipes and a shopping list.
Not just a plan. Your plan.
Quiz-based meal plan generator
Goal, calories, diet, activity, allergies, taste — 6 questions build a plan that feels like it was written for you.
Hits your macros
Set protein, carbs and fat targets. Every day shows a macro breakdown so you stay in the zone.
Weight loss focused
Calorie-deficit plans, portion scaling, and weekly weight logging to keep progress visible.
Diet & activity aware
Vegan, keto, high-protein, gluten-free, low-FODMAP — matched to how much you move.
Smart shopping list
Auto-built from the plan, minus what you already have in your fridge.
Voice cooking mode
Every recipe reads steps aloud, so you can cook without touching your phone.
6 questions. One perfect plan.
No spreadsheets. No generic templates. The AI chef asks the right questions, then designs a week of meals that fits your real life.
Three steps to a week of meals
Take the quiz
Goal, calories, diet, activity, allergies and time budget — everything the chef needs.
Get a full 7-day plan
Breakfast, lunch, dinner, snacks, macros, portions and a grocery list.
Cook and log progress
Check off meals, log your weight, and the plan adapts next week.
Questions about meal planning
What is the best meal plan generator for weight loss?
Fridge Recipes builds a 7-day plan around your calorie target and weight-loss goal, then gives you recipes, macros and a shopping list — so you don't have to guess.
Can I generate a meal plan from my diet and macros?
Yes. Choose your diet — keto, vegan, high-protein, gluten-free, low-FODMAP — and set protein, carb and fat targets. Every meal is matched to your numbers.
Is the meal plan generator free?
Yes. You can generate a basic weekly plan for free. Pro unlocks unlimited plans, voice cooking, smart shopping lists and label scanning.
How does the meal plan use what I already have?
Connect your Smart Fridge and the generator prioritizes ingredients you already own, so your shopping list only includes what you actually need.
Can the meal plan help me lose weight and track progress?
Yes. Set a calorie deficit, log meals and weight weekly, and the plan adapts to keep you on track toward your weight-loss goal.
Ready to build your first meal plan?
Join thousands of home cooks who plan once and eat well all week.