MealPlanAI
Sample plan

Three days, start to finish.

This is an example of what MealPlanAI produces — three full days of meals at roughly 1,600–1,700 calories on a modest budget, followed by one shopping list that covers all of it. A real plan runs the full seven days and is built from the details you give it.

Monday

4 meals · about 1,670 kcal

Breakfast

Greek yogurt with berries & toasted oats

Greek yogurt, blueberries, rolled oats, honey

320 kcal
Lunch

Grilled chicken quinoa bowl

Chicken breast, quinoa, spinach, cherry tomatoes, olive oil

540 kcal
Dinner

Baked salmon with roasted vegetables

Salmon fillet, broccoli, sweet potato, lemon

600 kcal
Snack

Apple with almond butter

Apple, almond butter

210 kcal

Day total: about 1,670 kcal

Tuesday

4 meals · about 1,600 kcal

Breakfast

Veggie omelette with whole-grain toast

Eggs, bell pepper, onion, spinach, whole-grain bread

350 kcal
Lunch

Turkey & hummus wrap

Whole-wheat tortilla, turkey, hummus, lettuce, tomato

470 kcal
Dinner

Tofu stir-fry with brown rice

Tofu, brown rice, mixed vegetables, soy sauce, garlic

560 kcal
Snack

Greek yogurt with walnuts

Greek yogurt, walnuts, honey

220 kcal

Day total: about 1,600 kcal

Wednesday

4 meals · about 1,620 kcal

Breakfast

Overnight oats with banana & peanut butter

Rolled oats, milk, chia seeds, banana, peanut butter

400 kcal
Lunch

Lentil & vegetable soup with bread

Lentils, carrot, celery, onion, vegetable stock, whole-grain bread

430 kcal
Dinner

Chicken fajita bowl

Chicken breast, bell peppers, onion, rice, black beans

610 kcal
Snack

Cottage cheese with pineapple

Cottage cheese, pineapple

180 kcal

Day total: about 1,620 kcal

One list for the three days

Everything above, grouped by aisle.

In a real plan this covers all seven days, with shared ingredients merged so you only buy each thing once.

Produce

  • Blueberries
  • Spinach
  • Cherry tomatoes
  • Broccoli
  • Sweet potato
  • Lemon
  • Apple
  • Bell peppers
  • Onion
  • Lettuce
  • Tomato
  • Mixed stir-fry vegetables
  • Banana
  • Carrot
  • Celery
  • Pineapple
  • Garlic

Protein

  • Chicken breast
  • Salmon fillet
  • Eggs
  • Turkey slices
  • Tofu
  • Lentils
  • Black beans

Pantry

  • Rolled oats
  • Quinoa
  • Brown rice
  • White rice
  • Honey
  • Olive oil
  • Almond butter
  • Peanut butter
  • Chia seeds
  • Soy sauce
  • Whole-wheat tortillas
  • Whole-grain bread
  • Hummus
  • Vegetable stock
  • Walnuts

Dairy

  • Greek yogurt
  • Milk
  • Cottage cheese

Calorie and cost figures are estimates to show the kind of output you get. Always check ingredient labels yourself if you have an allergy.

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