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Meal plan generator
Set a calorie target, or estimate one in a few fields, then pick the number of meals and what to leave out. You get seven days of Goodform recipes with their macros, a shopping list and a PDF to share.
Everything stays in your browser: nothing you type is sent to Goodform.
Separate with commas, for example: mushroom, coriander
How it is computed
The estimate uses the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women, multiplied by an activity factor (1.2 to 1.9). It is an estimate for healthy adults, rounded to 10 kcal.
The day’s calories are shared between the meals (breakfast 25%, lunch 35%, dinner 30%, snacks 10%). For each meal the generator picks a Goodform recipe that fits your diet and exclusions, sets the portion in quarters, and avoids repeating recipes. Each day lands within a few percent of the target.
Nutrition values per portion come from the CIQUAL table (Source : ANSES, table de composition nutritionnelle des aliments Ciqual). Recipes are Goodform originals.
Frequently asked questions
How many calories should I aim for?
The estimate gives a starting point for a healthy adult. Adjust it with what you see over a few weeks. This tool gives general guidance and does not replace medical advice.
Can I make a vegetarian plan?
Yes: choose « Vegetarian » and every meal uses a vegetarian recipe. You can also leave out gluten, dairy, eggs, nuts, fish and seafood or pork, and type other foods to avoid.
Can I give this plan to a client?
Yes, download the PDF. For a plan adjusted to each client, with recipes you can edit and a client app, use Goodform’s meal plans.
How is the shopping list made?
It adds up every ingredient of the week, scaled to each portion, and sorts them by aisle. Quantities are rounded; herbs, spices and seasoning have no quantity.
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