Healthy Meal Plans

Free meal plans built around the Caloriez recipe library — full macros, grocery lists, and clear daily targets. Pick the plan that matches your goal.

Weight loss · 7 days · 1500 kcal

1,500-Calorie 7-Day Meal Plan for Weight Loss

A full week of 1,500-kcal days built for steady fat loss without hunger. 130g protein daily.

Maintenance · 7 days · 1800 kcal

1,800-Calorie Balanced 7-Day Meal Plan

1,800 calories, 40/30/30 macros, real ingredients. The maintenance week for active adults.

Muscle gain · 7 days · 2500 kcal

2,500-Calorie 7-Day Meal Plan for Muscle Gain

Seven training-day-friendly days at 2,500 kcal and 180g protein.

Meal prep · 5 days · 1700 kcal

High-Protein 5-Day Meal Prep Plan

One Sunday, five days of fit meals already in the fridge.

Healthy eating · 7 days · 1900 kcal

Mediterranean 7-Day Meal Plan

The most-studied healthy eating pattern, mapped to a real shopping list and seven dinners.