Turn what's in your fridge into a high-protein meal plan
Get meals, macros, recipes, and a grocery list in seconds. Free to try — no signup required.
- Greek yogurt + oats + berries620 kcal · 42g P
- Chicken rice bowl + avocado920 kcal · 68g P
- Beef stir fry + jasmine rice1,310 kcal · 88g P
Generated in under 10 seconds · Yours will use your ingredients
Photo → Recipe in seconds
Snap any dish (or even a handwritten recipe card) and get ingredients, steps, calories and macros — instantly.
How it works
Three steps. Under 30 seconds.
- Step 1
Snap or type
Take a photo of your food or list what's in your fridge.
- Step 2
Get your plan
Meal plan, macros and a grocery list — generated instantly.
- Step 3
Cook, track, repeat
Batch-cook the simple steps and hit your goal each week.
Cut, bulk or maintain
Plans tuned to your goal with sensible calorie targets.
Macros that matter
Protein-first meals with calorie + macro estimates per dish.
Cheap shopping list
Use what you have. We add only what's missing — affordable.
Meal-prep ready
Simple steps designed to batch-cook in under 30 minutes.
Built for lifters
High protein, real food. No fad diets, no nonsense.
Powered by Gemini
Server-side AI with rate limits and safety guards built in.
What lifters are saying
Real plans, real results.
"Hit 180g protein on a $7/day budget. Took me 20 seconds to plan the week."
"Snap is wild — took a pic of my fridge and got 3 cuts I can actually cook."
"Replaced my old spreadsheet. Macros are dialed and the shopping list is cheap."
Looking for an alternative to…
See how ProteinPlan compares to the tools people usually try first.
Free tools
No signup. Use them as much as you want.
Popular meal plans & tools
Pick a goal or grab a free calculator. Every page links back to the planner.
Free meal plan guides
Sample plans for the most common goals. Generate your own version in one click.
From the blog
Practical protein guides for lifters and beginners.
The free AI protein meal plan generator, explained
ProteinPlan is a free AI diet generator built for one job: turn the food you already have into a high protein meal plan with honest calories, macros, and a cheap grocery list. You don't get a 47-page PDF. You don't get a sales call. You type your ingredients, pick a goal — cut, maintain, or bulk — and 10 seconds later you have meals you can actually cook tonight.
Who it's for
Lifters chasing muscle gain on $50/week of groceries. People in a cut who keep losing muscle because their protein is too low. Beginners who've never planned a meal in their life and want a high protein diet that doesn't feel like a punishment. ProteinPlan works the same way for all three — you tell it what you have and what you want, and the AI does the math.
Why "high protein" matters
Protein is the macronutrient that decides whether your training builds muscle or wastes it. On a cut, protein protects the muscle you have. On a bulk, protein is the raw material your body uses to build more. The right target for most lifters is around 1 gram of protein per pound of bodyweight — and every plan ProteinPlan generates is built to hit that number first, then layer the rest of your calories around it.
Why "cheap" matters
A meal plan you can't afford is a meal plan you won't follow. ProteinPlan defaults to budget-friendly staples — eggs, chicken thighs, ground beef, rice, oats, Greek yogurt, cottage cheese — and lets you set a budget tier. Most plans land in the $40–$70/week range for one person hitting 180g of protein per day.
What you get every time
- A meal plan tuned to your goal (cut, maintain, bulk)
- Daily calorie and macro estimates (protein, carbs, fat)
- Simple recipes you can batch-cook in under 30 minutes
- A grocery list with only the items you're missing
- One regenerate click if the first plan isn't your style
Start with the free planner, read the protein diet guides, or grab the protein calculator to find your daily target first. No signup. No card.
Frequently asked questions
Is the AI diet generator really free?+
Yes. You get 3 free meal plan generations as a guest with no signup. A free account unlocks 10 plans per day. Pro unlocks unlimited generations and 7-day plans.
How much protein should a high protein diet have?+
Most lifters do best at 1.6–2.2 g of protein per kg of bodyweight (about 1g per pound). ProteinPlan builds every plan around that target by default.
Can I use it for fat loss / cutting?+
Yes. Pick 'cut' as your goal and the AI lowers daily calories while keeping protein high — exactly what you need to lose fat without losing muscle.
Does it work for vegetarian or halal diets?+
Yes. Add your dietary preference in the planner (vegetarian, halal, dairy-free, etc.) and the AI will only use ingredients that fit.
Will I get a grocery list?+
Every plan includes a shopping list with only what you're missing from the ingredients you already typed in.
How accurate are the calories and macros?+
They are best-effort AI estimates — accurate enough for hitting goals, but not a medical tool. If you have a medical condition, talk to a registered dietitian.