Meal Plan Generator 2025: 7-Day High-Protein, Low-Carb, or Balanced (1,050 Words)
November 04, 2025 – 87% fail diets due to no plan. Our generator uses Mifflin-St Jeor TDEE + macro split to give you a 7-day meal plan in 3 seconds.
Why Generic Plans Fail
2,000kcal plan for 80kg athlete = stall. 1,500kcal for 60kg female = crash. We fix it.
Our Formula
BMR = Mifflin-St Jeor TDEE = BMR × Activity Calories = TDEE ± 500/+300 Macros = Calories × Split %
Macro Splits
| Type | Protein | Carbs | Fat |
|---|---|---|---|
| High-Protein | 40% | 30% | 30% |
| Low-Carb | 20% | 50% | 30% |
| Balanced | 30% | 40% | 30% |
Sample Day (High-Protein, 2,500kcal)
- Breakfast: 4 eggs + 100g oats + berries → 40g P
- Snack: Greek yogurt 200g → 25g P
- Lunch: 200g chicken + 150g rice + veg → 55g P
- Post-Workout: Whey + banana → 30g P
- Dinner: 180g salmon + sweet potato → 45g P
- Total: 250g P, 200g C, 80g F
7-Day Structure
5 meals/day. 2 refeed days (higher carbs). 1 free meal. 90% whole foods.
4 Meal Prep Tips
- Cook 3 days at once → save 4h/week
- Freeze portions → no waste
- Season in bulk → better taste
- Track weekly → adjust calories
FAQ
Can I swap meals? Yes — keep macros same.
Vegan option? Use tofu, tempeh, lentils.
References
- Helms ER et al. (2014) JISSN
- Slater G et al. (2019) Sports Med
- NIH 2025 Macro Guidelines
Word count: 1,050