Complete nutrition plans ready to follow — daily and weekly meal plans with shopping lists
By Calorie Level
| Calories | Best For | Daily Protein |
|---|
| 1,500 cal | Aggressive fat loss, smaller individuals | ~120g |
| 1,800 cal | Moderate fat loss, most women | ~140g |
| 2,000 cal | Maintenance, slow fat loss | ~160g |
| 2,500 cal | Lean bulk, active males | ~180g |
| 3,000 cal | Bulking, high activity | ~200g |
By Goal
Fat Loss Plans
| Plan | Calories | Features |
|---|
| Rapid Fat Loss | 1,500 | High protein, low calorie density |
| Moderate Fat Loss | 1,800 | Sustainable, balanced |
| Slow & Steady | 2,000 | Minimal restriction, long-term |
Muscle Building Plans
| Plan | Calories | Features |
|---|
| Lean Bulk | 2,500 | Slight surplus, high protein |
| Standard Bulk | 3,000 | Moderate surplus, balanced |
| Aggressive Bulk | 3,500 | Large surplus, max gains |
Maintenance Plans
| Plan | Calories | Features |
|---|
| Standard Maintenance | 2,000-2,500 | Balanced, sustainable |
| Performance Maintenance | 2,500-3,000 | Higher carbs for training |
By Diet Type
| Diet | Description | Available Calories |
|---|
| Mediterranean | Olive oil, fish, vegetables, whole grains | 1,800-2,500 |
| High Protein | 35%+ calories from protein | All levels |
| Vegetarian | No meat, includes eggs/dairy | All levels |
| Vegan | No animal products | All levels |
| Low-FODMAP | Gut-friendly, limited triggers | 1,800-2,500 |
| Keto | Very low carb, high fat | 1,800-2,500 |
What Each Meal Plan Includes
| Component | Description |
|---|
| Daily Menus | Breakfast, lunch, dinner, snacks |
| Weekly Overview | 7-day rotation for variety |
| Recipes | Links to full recipes with instructions |
| Shopping List | Complete grocery list for the week |
| Prep Guide | What to prepare ahead |
| Swap Options | Alternatives for preferences/allergies |
| Macro Breakdown | Daily macros by meal |
Sample Day (2,000 cal)
| Meal | Food | Calories | Protein |
|---|
| Breakfast | Greek yogurt parfait + eggs | 450 | 35g |
| Lunch | Chicken rice bowl | 550 | 45g |
| Snack | Protein shake + banana | 300 | 30g |
| Dinner | Salmon with vegetables | 500 | 40g |
| Snack | Cottage cheese + berries | 200 | 20g |
| Total | | 2,000 | 170g |
How to Choose
Step 1: Determine Your Calories
Use the TDEE Calculator to find your maintenance, then:
- Fat loss: Subtract 500 cal
- Muscle gain: Add 300-500 cal
- Maintenance: Use calculated value
Step 2: Pick a Diet Style
Choose based on:
- Personal preference (what you'll actually follow)
- Any dietary restrictions
- Your goal (some styles suit certain goals better)
Step 3: Follow the Plan
- Download the shopping list
- Prep according to the prep guide
- Follow the daily menus
- Use swap options as needed
Content Status
| Category | Status | Plans |
|---|
| By Calories | 📋 Planned | 5 |
| Fat Loss | 📋 Planned | 3 |
| Muscle Building | 📋 Planned | 3 |
| By Diet Type | 📋 Planned | 6 |
For the foods and recipes behind these plans, see Apply → Nutrition.