The 1-Click Weekly Meal Plan
Generate a simple 3-day meal prep plan based on your calories, diet style, and food dislikes.
Choose your settings, generate your plan, then print it, save it as a PDF, or copy it to your phone for grocery shopping.
Customize Your Plan
Quick Tips
- Batch prep basics: Cook proteins, carbs, and vegetables ahead so meals are easier to assemble.
- Check your pantry first: Compare the generated plan with what you already have before shopping.
- Store it properly: Meal prep containers, a kitchen scale, and airtight storage can make weekly prep easier.
FAQ
How many calories should I select?
Use your current calorie target if you already know it. If not, calculate your TDEE first, then choose a deficit for weight loss or a slight surplus for muscle gain.
Are the meals beginner-friendly?
Yes. The tool is designed to create practical meals with accessible ingredients and simple prep steps.
How do I buy the groceries?
After generating your plan, use the Amazon Fresh button where available, copy the list to your phone, print the plan, or shop at your local supermarket. Amazon Fresh availability, prices, and delivery options depend on your location.