Not every meal plan needs to be a diet. If you want to eat better without losing or gaining weight, the goal is balanced meals at your maintenance calories.
MacroPlate estimates your maintenance calories and builds a week of varied, balanced meals around foods you like.
Your macros and Day 1 are free. No account needed.
A real plan made by MacroPlate for a 30-year-old man, moderately active, maintaining his weight. Yours will be built from your own stats and preferences.
Using the Mifflin-St Jeor equation, your BMR is about 1,684 kcal. With a moderate activity factor of 1.55, that gives a TDEE of roughly 2,650 kcal, which we kept as your maintenance target. Protein is set near 2 g/kg to support muscle and fullness, with the rest split between carbs for energy and healthy fats.
Sauté onion, jalapeño and tomato in oil for 3 minutes, then scramble in the eggs until just set. Warm the tortillas and serve topped with avocado and salsa.
Layer the yogurt with banana, honey and chopped almonds. Pack in a jar for easy grab-and-go.
Pan-sear the sliced chicken in sesame oil until cooked through, then toss with teriyaki sauce. Serve over rice with broccoli and carrots, topped with sesame seeds and green onions.
Slice the apple and pack with the peanut butter for dipping.
Brown the turkey with garlic in olive oil, then stir in marinara and simmer for 10 minutes. Toss with cooked spaghetti, top with Parmesan, and serve with the dressed salad.
Get your own targets, a full week of meals, and a combined shopping list.
The planner estimates it from your height, weight, age, sex, and activity level using standard energy equations.
Yes. Choose cuisines in the quiz and the plan will lean toward them.