Take the 7DayPlate quiz to get a calorie target, daily nutrition targets and a free day-1 meal plan with recipes and estimated grocery prices.
Women and men burn energy differently, so we use equations and daily targets made for each. Pick the one that fits your body.
We use this only to set your calorie and nutrient targets (energy needs, minimum calories, fiber, iron, water and more differ between women and men). It is not shown to anyone.
Answer 11 quick questions. We work out your calorie target and build a week of meals in Italian or Mexican style (more cuisines coming).
Your body size and age, together with the sex you chose, set how much energy you burn at rest.
Daily movement is a big part of the calories you burn. Think about a normal week.
The World Health Organization advises adults to get 150 to 300 minutes of moderate activity a week, plus muscle-strengthening on 2 or more days.
Slower is easier to keep up and keeps more muscle. We never plan faster than {{maxPace}} a week.
You have no weight goal, so your plan uses maintenance calories.
Short sleep can make dieting harder, and a plan only works if you have time to cook it.
We leave out dishes that do not fit.
{{avoidCount}} Every dish with these ingredients is left out of all your weeks.
Allergen tags come from our ingredient lists and are not a guarantee. Packaged foods can contain traces and hidden ingredients, so always read labels yourself. If you have a severe allergy, ask your doctor first.
Does any of this apply to you?
Why we ask. If you tick any of the first four, we will not set a calorie target. We will ask you to talk to your doctor first.
Five short questions. They are a common screening tool and not a diagnosis.
Pick one. Each cuisine has 6 different weeks, and you can switch any time.
Cuisines marked soon are being expanded to 6 completely different weeks each.
How much do you want to spend on groceries for one person for one week? We choose dishes that fit it.
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7DayPlate is a recommendation tool. Its main purpose is to make everyday cooking easier and to give you ideas for dishes. It is not medical advice or treatment, and it may not solve a health problem. If you have a health condition, talk to a doctor or registered dietitian before you change how you eat.
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{{dayIntro}} Portions are scaled to {{targetText}} kcal.
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Recipes with photos, a grocery list with prices for your store, and swaps for any meal. Try it free for 7 days.
Free for 7 days, then $9.99 a week or $65.99 a year, your choice on the next step. Cancel any time.Your membership is active, so there is nothing more to buy. Save your new answers and all 7 days are rebuilt for {{targetText}} kcal. Retaking the quiz is always free.
You pay $0.00 today. Your 7-day plan unlocks right after this step.
Next you enter your card on Stripe's secure page. Your card is not charged during the 7-day trial, and we never see or store your card number.
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We sent a receipt to {{email}}. Your free trial ends on {{trialEnd}}.
The content of this app should not be considered medical advice. It is not intended to diagnose, treat, cure or prevent any health problem. For any question about your health, consult a doctor or another qualified health care professional. 7DayPlate is a recommendation tool. Its main purpose is to make everyday cooking easier and to give you ideas for dishes. It is not medical advice or treatment, and it may not solve a health problem. If you have a health condition, talk to a doctor or registered dietitian before you change how you eat.