A weekly meal plan generator that fills seven days with breakfast, lunch, dinner, and a snack, filtered by diet and a daily calorie target. It is designed for nutrition app demos, prototype seeding, and quick sample content.
How it works
Choose a dietary preference and the generator draws each meal from a diet-specific bank, so vegan plans stay plant-based, keto plans stay low-carb, and high-protein plans favour protein-forward dishes. Your daily calorie target is then divided across the four meals using a fixed proportion — about 25% breakfast, 35% lunch, 30% dinner, and 10% snack — with each meal rounded to the nearest ten calories.
The output is reproducible because it is seeded: the same diet, target, and seed always produce the same week. The Regenerate button advances the seed for a fresh set of meals.
Diet filters and what they change
Each dietary mode pulls from its own meal bank, so the difference is real rather than cosmetic:
- Balanced — a mixed selection covering a broad range of proteins, carbohydrates, and fats with no exclusions.
- Vegetarian — no meat or fish; meals lean on dairy, eggs, legumes, and grains.
- Vegan — strictly plant-based; proteins come from beans, tofu, tempeh, nuts, and seeds.
- Keto — high fat, moderate protein, very low carbohydrate; meals favour eggs, avocado, cheese, meat, and oily fish.
- High-protein — meals emphasise lean proteins such as chicken, fish, eggs, and pulses at every sitting.
Switching mode while keeping the same calorie target lets you compare how different dietary patterns look at the same energy level — useful when prototyping a nutrition app that supports multiple eating styles.
Worked example
For a balanced diet at 2,000 kcal per day, the fixed split produces:
| Meal | Proportion | Approximate target |
|---|---|---|
| Breakfast | 25% | 500 kcal |
| Lunch | 35% | 700 kcal |
| Dinner | 30% | 600 kcal |
| Snack | 10% | 200 kcal |
A Monday might show Breakfast as “Oat porridge with banana and honey (~500 kcal)”, Lunch as “Lentil soup with crusty bread (~700 kcal)”, Dinner as “Baked salmon with roasted vegetables (~600 kcal)”, and a Snack of “Apple with peanut butter (~200 kcal)”. These are illustrative placeholders drawn from the meal bank, not measured nutritional values.
Practical tips
- Set the calorie target to a recognisable round number your demo audience will understand — 1,800 or 2,000 kcal are commonly cited reference points.
- Generate several plans at the same calorie level across different diets to populate a feature comparison table or a diet-selector UI screen.
- Copy the full week as plain text for seed fixtures, or paste it directly into a design mockup to populate a realistic-looking schedule card.
- The snack slot intentionally targets only 10% of the daily total; if your app calls snacks “treats” or splits them into two smaller snacks, adjust the copy after copying — the structure is there to match your UI, not prescribe a diet.
- These calorie figures are proportional placeholders, not measured nutrition data. For any real dietary guidance, the user needs a registered dietitian or a validated food database.