Generate a balanced weekly diet chart based on your weight, calorie target and food preferences — vegetarian, mixed or pescatarian.
Educational use only. This calculator is a general-purpose tool and does not replace medical advice. If a result surprises you or you have an underlying condition, consult a clinician before acting on it.
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The hardest part of any eating plan is deciding what to eat. A weekly chart removes that decision: you know on Monday morning what is for breakfast, lunch and dinner all week. Decision fatigue drops, prep gets simpler, and adherence improves.
This generator spreads protein, complex carbs and vegetables across three meals a day for seven days, with a different meal at each slot so you are not eating the same thing twice. Calorie targets are split roughly 30/40/30 across breakfast, lunch and dinner. Snacks are deliberately not added — most people manage their snack calories better when they plan meals first.
The chart is a framework, not a prescription. Swap any meal for another with similar calories. If you cannot stand fish or are intolerant of dairy, pick a different preference. This is not medical advice — if you have a specific medical condition, work with a registered dietitian.
Yes — 30/40/30 by default. You can re-allocate (e.g., bigger breakfast, smaller dinner) by simply swapping which meals go in which slot.
The structure (whole foods, balanced macros) suits most people, but anyone with diabetes should work with a registered dietitian on portion sizes and carb timing.
The Weight & Diet Chart sets targets per day; the suggested meals are typical combinations that fit within those targets. Use the Calories Count tool if you want precise per-meal numbers.
The Weight & Diet Chart lives alongside BMI Calculator, Body Fat Percentage Calculator, Ideal Weight Calculator on the Health & Fitness page. That landing page collects every health & fitness tool Dailiyo publishes, plus the editorial notes on formula sources, review cadence and how each result should (and should not) be interpreted. If a related health & fitness calculation isn't yet in the collection and you'd like to see it, drop a line via the contact page — the editorial team reviews every request and prioritises tools that come up most often in reader questions.