AI meal planner
Answer a few questions and see a full day of meals at your calorie target, with its grocery list, free and with no email. A free account unlocks the full sample week and its grocery list.
How this sample is built
What you see is a sample built in your browser from meals our AI planner has already made, scaled to your target. No AI runs while you wait, and your answers are not sent to us.
- The meals come from 10 weekly plans written by the app's AI planner: more than 250 meals, each with the amount of every ingredient.
- Any meal with a food you don't eat in its name or ingredients is left out. When in doubt, a meal is left out: a vegetable mix counts as having onion, peppers, carrots and the rest in it.
- The rest are put in an order set by your answers, so the same answers always give the same week, and no meal repeats unless there are too few left to fill it.
- Each day is scaled as a whole, every amount by the same factor, so the meals keep their balance and the day lands within 5% of your target. Amounts are rounded to 5 g.
- Portions stay between 0.6 and 2.5 times the original meal. If a day cannot reach your target inside that range, the page says so.
How your calorie target is worked out
The page uses the Mifflin-St Jeor equation, and shows every number it uses.
- Start from your body: 10 × weight in kg + 6.25 × height in cm - 5 × age in years.
- Add -161 for female, +5 for male, -78 for other. Other sits halfway between the two.
- Multiply by your activity, from the table below.
- Add your goal: -500 kcal to lose weight, 0 kcal to stay the same, +500 kcal to gain weight.
- The page never plans below 1,200 kcal a day. If the equation gives less, your sample uses 1,200 kcal and the page tells you.
| Activity | Multiply by |
|---|---|
| Sedentary: little or no exercise | 1.2 |
| Light: exercise 1 to 3 days a week | 1.375 |
| Moderate: exercise 3 to 5 days a week | 1.55 |
| Vigorous: hard exercise 6 to 7 days a week | 1.725 |
For example, a 35-year-old woman, 168 cm and 72 kg, with light exercise: (720 + 1,050 - 175 - 161) × 1.375 gives 1,971 kcal to stay the same, or 1,471 kcal to lose weight.
What the app does
The sample shows the kind of meals you get. The FitLifeBud app plans a week for you.
Planned from the foods you eat
The AI planner plans your week of meals from the foods you actually eat, and avoids the ones you won't.
Ingredients and amounts
Every meal comes with its ingredients and the amount of each.
One shopping list
One list for the whole week: repeats merged, grouped by aisle, and ticked off as you shop.
Change the rest of the week
Regenerate the rest of the week from tomorrow, and today stays as it is. Regeneration availability depends on your subscription.
No calorie logging
Each day is planned to your calorie target, and there is no calorie logging to do.
On your phone
FitLifeBud is an app on the App Store and Google Play.
Frequently asked questions
Is the AI meal planner sample free?
Yes, and there is no email form. Your calorie target, day 1 and its grocery list show straight away. A free account unlocks days 2 to 7 and the grocery list for the whole week.
Is AI writing this plan while I wait?
No. The sample is put together in your browser from meals our AI planner has already made, then scaled to your calorie target. In the app, the AI planner plans your own week from the foods you actually eat.
How is my calorie target worked out?
With the Mifflin-St Jeor equation, from your sex, age, height, weight and activity, then 500 kcal less to lose weight or 500 kcal more to gain. Every number is shown on this page.
Why does it never go below 1,200 kcal?
A very low target is best set with a professional, so this page never plans below 1,200 kcal a day. If the equation gives less for your answers, the page tells you and uses 1,200 kcal.
What happens to the foods I don't eat?
Any meal with one of them in its name or ingredients is left out, and when in doubt a meal is left out. If no meal for a slot is left, the page says so rather than show you one with a food you picked.
Can I rely on it for a medical diet?
No. It is general information, not medical advice, and the food list is not a guarantee. Check every ingredient yourself, and speak to a qualified healthcare professional about specific dietary needs.
Why do I need an account to see the whole week?
Day 1 and its grocery list are open to everyone. A free account shows days 2 to 7 in full and the grocery list for the week, which you can print. Your answers are kept in this browser, so the week is waiting when you come back signed in.
Do you keep my height and weight?
No. The sample is built on your device and your answers are not sent to us. If you unlock the week, they are saved in this browser so the page can rebuild your sample after you sign in.
How is the grocery list put together?
Every ingredient from the days shown goes onto one list. Repeats are merged, their amounts added up, and the list is grouped by aisle the same way the app groups its shopping list.
What does the app do that the sample does not?
In the app, the AI planner plans your week of meals from the foods you actually eat, and avoids the ones you won't. You can regenerate the rest of the week from tomorrow while today stays. Regeneration availability depends on your subscription.
Do I have to log what I eat?
No. There is no calorie logging. Each day is planned to your target, and each meal shows its calories.
More free meal planning help
- Free printable meal plans10 weekly plans with their grocery lists, as PDFs.
- Looking for a Mealime alternative?What its closing means and how FitLifeBud compares.
- How people on a budget plan a week of foodOur research into how people really plan and shop.
- The FitLifeBud blogHealthy eating and meal planning, in plain words.
Get a week planned from the foods you eat
FitLifeBud is on the App Store and Google Play.