Meal Planner

Create a one-week meal plan.

GenAI Tool

U-M GPT

User Input

Create a one-week meal plan with three meals and three snacks per day that amounts to 2,000 calories per day with a macronutrient breakdown of 45% carbohydrates, 25% protein, and 30% fat for each meal.

Example Output

Creating a balanced meal plan to meet a specific caloric and macronutrient target can be challenging, but I will provide a sample one-week plan with the following key guidelines:

  • Daily Calorie Intake: 2,000 calories
  • Macronutrient Breakdown:
    • Carbohydrates: 45% (900 calories or 225 grams)
    • Protein: 25% (500 calories or 125 grams)
    • Fat: 30% (600 calories or 67 grams)

Day 1:

  • Breakfast:
    • Oatmeal with berries and almonds (350 calories)
    • Greek yogurt (100 calories)
    • 1 small banana (90 calories)
  • Snack 1:
    • Apple slices with peanut butter (200 calories)
  • Lunch:
    • Grilled chicken salad with mixed greens, avocado, and vinaigrette (400 calories)
    • Whole grain toast (80 calories)
  • Snack 2:
    • Cottage cheese with fresh fruit (150 calories)
  • Dinner:
    • Baked salmon, quinoa, and steamed broccoli (450 calories)
  • Snack 3:
    • Carrot and cucumber sticks with hummus (180 calories)

Day 2:

  • Breakfast:
    • Scrambled eggs with spinach and tomatoes (250 calories)
    • Whole grain toast (80 calories)
    • Orange (80 calories)
  • Snack 1:
    • Mixed nuts (200 calories)
  • Lunch:
    • Turkey and avocado wrap with mixed veggies (350 calories)
    • Yogurt (100 calories)
  • Snack 2:
    • Protein smoothie with spinach, banana, and almond milk (200 calories)
  • Dinner:
    • Grilled tofu, brown rice, and roasted asparagus (450 calories)
  • Snack 3:
    • Cottage cheese with fresh fruit (150 calories)

Day 3:

  • Breakfast:
    • Smoothie with spinach, blueberries, protein powder, and almond milk (300 calories)
    • Whole grain toast with almond butter (120 calories)
  • Snack 1:
    • Cottage cheese with pineapple (180 calories)
  • Lunch:
    • Quinoa and black bean salad with mixed veggies and vinaigrette (350 calories)
    • Apple (90 calories)
  • Snack 2:
    • Greek yogurt with honey and walnuts (200 calories)
  • Dinner:
    • Grilled chicken with sweet potato and steamed green beans (450 calories)
  • Snack 3:
    • Celery sticks with peanut butter (110 calories)

Day 4:

  • Breakfast:
    • Whole grain cereal with milk and strawberries (300 calories)
    • Scrambled egg whites (80 calories)
  • Snack 1:
    • Sliced cucumber with hummus (150 calories)
  • Lunch:
    • Turkey and cheese sandwich with whole grain bread, lettuce, and tomato (350 calories)
    • Yogurt (100 calories)
  • Snack 2:
    • Almonds and dried fruit mix (200 calories)
  • Dinner:
    • Grilled shrimp, wild rice, and spinach (450 calories)
  • Snack 3:
    • Cottage cheese with fresh berries (120 calories)

Day 5:

  • Breakfast:
    • Smoothie bowl with mixed berries, granola, and chia seeds (300 calories)
    • Scrambled egg (100 calories)
  • Snack 1:
    • Apple with almond butter (200 calories)
  • Lunch:
    • Chicken Caesar salad with whole grain croutons (350 calories)
    • Whole wheat roll (100 calories)
  • Snack 2:
    • Low-fat cheese sticks (150 calories)
  • Dinner:
    • Stir-fry with tofu, brown rice, and mixed vegetables (450 calories)
  • Snack 3:
    • Carrots and bell peppers with guacamole (150 calories)

Day 6:

  • Breakfast:
    • Avocado toast with egg (250 calories)
    • Greek yogurt with honey (150 calories)
    • Orange segments (80 calories)
  • Snack 1:
    • Mixed nuts (180 calories)
  • Lunch:
    • Lentil soup with a side salad (350 calories)
    • Whole grain bread slice (100 calories)
  • Snack 2:
    • Protein bar (200 calories)
  • Dinner:
    • Grilled chicken, quinoa, and roasted Brussels sprouts (450 calories)
  • Snack 3:
    • Celery with peanut butter (110 calories)

Day 7:

  • Breakfast:
    • Smoothie with spinach, banana, protein powder, and almond milk (300 calories)
    • Whole grain toast with almond butter (120 calories)
  • Snack 1:
    • Greek yogurt with honey and walnuts (200 calories)
  • Lunch:
    • Tuna salad with mixed greens and whole grain crackers (350 calories)
    • Apple slices (80 calories)
  • Snack 2:
    • Cottage cheese with fresh fruit (150 calories)
  • Dinner:
    • Baked salmon, quinoa, and steamed broccoli (450 calories)
  • Snack 3:
    • Carrot and cucumber sticks with hummus (150 calories)

This meal plan includes a mix of proteins, carbohydrates, and fats throughout the day and each meal is roughly proportionate to the entire daily caloric intake. Adjust portion sizes and ingredient choices slightly if necessary to meet your specific needs. Always consult with a nutritionist or healthcare provider for personalized dietary advice.