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Free weekly meal plans
Eight seven-day meal plans — 1500 to 2500 kcal, high-protein, 16:8, vegetarian and budget — each with a day-by-day table, per-day calories and protein, every recipe written out, and a printable shopping list.
These are templates, not prescriptions. They are built from a fixed recipe bank to hit a round calorie target, and they cannot account for your own energy needs, food preferences, allergies or any medical condition. A registered dietitian is the person who turns a template into a plan for you.
Pick a plan
1500-calorie meal plan
A lighter day around 1500 kcal, kept to four small meals so it does not feel like a starvation plan.
1800-calorie meal plan
A middle-of-the-road day at 1800 kcal — a common maintenance level for smaller adults and a gentle deficit for many others.
2000-calorie meal plan
The 2000 kcal day used as the reference on food labels — a realistic maintenance level for many adults.
2500-calorie meal plan
A higher-energy day at 2500 kcal for active adults, taller frames or a gaining phase.
High-protein meal plan
A 2000 kcal week that leans on the highest-protein recipes in the bank — useful when training or losing weight.
16:8 time-restricted meal plan
A 2000 kcal day packed into an eight-hour eating window — no breakfast, a midday first meal, dinner and one snack.
Vegetarian meal plan
A 2000 kcal week with no meat or fish — eggs, dairy, legumes, tofu and grains carry the protein.
Budget meal plan
An 1800 kcal week built on cheap staples — oats, eggs, legumes, rice and chicken — with the pricey fish and steak left out.
How the plans are built
Every plan draws on the same tested recipe bank — 72 recipes across breakfast, lunch, dinner and snacks — that powers the meal-plan generator inside the TempoLife app. Each day picks one recipe per slot and scales its portion up or down to approach the plan's calorie target, weighting dinner heaviest and the snack lightest, the way a normal day is shaped.
The selection is deterministic. Each plan seeds its choices from its own name, so the plan you see today is the plan you will see next month, and the shopping list matches the meals exactly. There is no randomness and no day is left to chance — which is what makes a plan you can actually shop for and repeat.
What the plans do not do is pretend to be about you. They meet a round number, not your number. The honest way to use one is as a worked example of what a day at a given calorie level looks like: follow it for a week, see how you feel and what your weight does, and adjust from there.
Frequently asked questions
Are these meal plans free?
Yes, entirely. Every plan, every recipe and every shopping list is on the page with no account and no email needed.
How were the calorie targets chosen?
They are round reference levels — 1500, 1800, 2000 and 2500 kcal — that bracket the needs of most adults, plus themed weeks (high-protein, 16:8, vegetarian, budget). They are templates, not personal prescriptions.
Will a plan hit its calorie target exactly?
Close, not exact. Portions are scaled by arithmetic to approach the target, but a real recipe does not divide into a round number, so each day lands a little above or below. The page shows the real total for every day rather than pretending it is perfect.
Can I swap meals I do not like?
Yes — that is the point of a template. Any recipe can be replaced by another in the same slot, and the shopping list is there so you can see what changes.
Is this suitable for a medical condition or pregnancy?
No plan here is medical nutrition therapy. Pregnancy, diabetes, kidney disease and eating-disorder history all change what a good plan looks like, and a registered dietitian is the person who builds that.
Work out your calorie target · Calorie needs by life stage · Macro calculator · Food database
Generate a plan around your own numbers
The TempoLife app builds a plan from your target, your allergies and the foods you actually like, then logs it as you cook it.