Macro-Fit Meal Planner

Type your daily macro targets — get a full day of real recipes that hit them. Regenerate any meal instantly.

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Don't know your target? Calculate TDEE →
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How the Macro Meal Planner Works

  1. Enter your targets. Type your daily calorie goal and macro targets (protein, carbs, and fat in grams). Not sure? Use the TDEE Calculator to find your numbers.
  2. Choose a dietary pattern. Filter by any preference — vegetarian, keto, high-protein, paleo, and more — or leave it on "Any" for the widest selection.
  3. Generate your plan. The planner picks real recipes from the Cook This Much database and assigns them to breakfast, lunch, dinner, and a snack so the day totals land on your targets.
  4. Swap any meal. Don't like a slot? Hit Swap to pull a different recipe, then see the updated daily totals instantly.
  5. Email it to yourself. When you're happy with the plan, enter your email and get the full plan with recipe links delivered to your inbox.

Frequently Asked Questions

Can I use this as a high-protein meal plan generator?

Absolutely. Set a high protein target (e.g. 180 g+) and the planner will weight recipe selection toward protein-dense meals. Pair it with a calorie target that fits your cut or bulk and you get a custom high-protein day of eating.

Are the macro totals accurate?

All nutrition data comes from the Cook This Much recipe database, which uses USDA-sourced values. Real cooking always introduces some variance, but the numbers are a reliable guide for hitting your daily targets.

What is a good macro split for weight loss?

A common starting point for fat loss is 30 % protein, 35 % carbs, 35 % fat — but individual needs vary. The planner pre-fills a 30/45/25 split as a default; adjust it to match your diet plan or coach's recommendation.

Can I plan meals for a specific diet like keto or vegan?

Yes. Select the dietary chip before generating and every meal slot — breakfast, lunch, dinner, and snack — will be filtered to recipes that match that pattern.