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7DayPlate: a 7-day meal plan built around your calorie target
Answer a short quiz and get a 7-day meal plan around your calorie target, with recipes, estimated prices and a shopping list. Day 1 is free.
Everything for a week of meals that fit your calories
Tap a feature to see it.
About us
7DayPlate arranges meals around your calorie target. It is built on the 2025–2030 Dietary Guidelines for Americans and a standard calorie formula, with a photo and a recipe for every dish.
We started 7DayPlate because deciding what to eat, every single day, is tiring. What should I cook? Is it healthy? Do I have the ingredients? Is it going to blow my grocery budget? Those small questions take up a surprising amount of time and energy.
So we took them off your plate. You tell us about yourself, your goal and your weekly budget, and you get a full week of meals with recipes, estimated prices and one shopping list. Less time planning, fewer wasted groceries, more money saved, and dinner you actually look forward to.
Our goal is simple: make everyday life a little easier.
How it works
1
Take the quiz
A short quiz about you, your day, your budget and what you avoid.
A short quiz about you, your day, your budget and what you avoid.
2
See day 1 free
Your calorie target and one full day of meals.
Your calorie target and one full day of meals.
3
Unlock all 7 days
Start a free 7-day trial. Cancel any time in My account.
Start a free 7-day trial. Cancel any time in My account.
Try weekly plan
A sample week at 1,800 kcal. Pick a cuisine and a day. Take the 9-question quiz to get days built for your own calories.
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Example day. Your own plan is scaled to your calorie target and the foods you avoid.
Get my own plan: take the quiz