Free personalized meal planner
No account neededA week of meals that tastes like you.
Choose the goals, foods, and cultures you love. Get a personalized plan, simple recipes, and one organized grocery list.
100% free · No card · Grocery list included
Five easy steps
From your tastes to a ready-to-shop week
1. Pick your flavors
Choose one tradition or mix several. Familiar dishes stay at the center.
2. Make it yours
Goals, schedule, budget, preferences, and allergies shape every meal.
3. Shop with one list
Ingredients merge automatically and can be checked off, copied, printed, or opened with a retailer.
Recipe-library grounded
Meals from the cultures you know
The planner draws from RapidMDnow’s structured recipe library and cultural food collection, including African recipes such as jollof rice with black-eyed peas, Ethiopian misir wat, Kenyan githeri, and Nigerian stewed beans with baked plantain.
Available in English, Chinese, Vietnamese, French, Spanish, Portuguese, Hindi, Swahili, Amharic, Yoruba, and Hausa.
Wellness guidance with clear safety limits
Meal plans are generated for general informational and wellness purposes and are not a substitute for individualized medical advice, diagnosis or treatment. Nutrition needs may vary based on medical conditions, medications, pregnancy, allergies and other factors. Allergies are treated as exclusions. If generalized recommendations may be inappropriate, the planner recommends individualized professional guidance.
- No account required for your first plan
- No payment or subscription
- No sensitive answers sent to advertising tools
- Browse recipes and swap them into your week
Recovering from surgery, illness or treatment?
Use our free Recovery Nutrition education tool to organize your discharge instructions, complete a safety check, and review food guidance with your own care team before making changes.
Open Recovery Nutrition