Meal Plans

How We Define Our Meal Plans

Every meal plan on MyFoodData follows a written definition — what foods are in, what is out, and what calorie and nutrient targets it was built to. This page publishes those definitions for every plan, so you can check our work. If a plan ever stops matching its definition, that is a bug; tell us.

Rules every plan follows

  • Numbers are computed, never written by hand. Every calorie, protein, carb, and fat figure on a meal plan page is calculated from the plan's actual foods and servings in our nutrition database (USDA data) when the page is generated. If a plan states an editorial target and the foods compute slightly differently, the computed number is the one we show.
  • Cooked foods, real portions. Meats, fish, eggs, and grains appear in their cooked forms (no raw chicken breast or dry rice entries), in portions a person would actually serve. A typical main meal is a protein plus vegetables and/or fruit, a healthy fat, and a starchy food sized to the plan's carb target.
  • Four meals a day, no repeated days. Multi-day plans use breakfast, lunch, dinner, and a snack. Each day is distinct — main proteins and produce rotate across the week, though staples like eggs or olive oil may recur.
  • Watch-outs are disclosed. When a diet structurally runs low on a nutrient (calcium without dairy, vitamin B12 without animal foods), the plan says so and names the in-diet foods that help, instead of hiding it.
  • General nutrition, not medical advice. Plans are built for generally healthy adults. They are not treatment for any condition; if you are pregnant, breastfeeding, or managing a medical condition, talk with a health professional before following one.

Multi Day Meal Plans

7 Day DASH Diet Meal Plans (1200 cals average)

7 days · Daily average (computed): 1200 cal · 84g protein · 179g carbs · 22g fat

The DASH eating plan (Dietary Approaches to Stop Hypertension) at a reduced calorie level for weight loss, following the US National Heart, Lung, and Blood Institute (NHLBI) serving guidelines.

Built to: 1,200 kcal/day with DASH's signature minerals: high potassium, calcium, magnesium, and fiber, and saturated fat around 6% of calories or less.

Includes:

  • Whole grains
  • Vegetables and whole fruits (4–5 servings each)
  • Fat-free or low-fat dairy
  • Lean poultry, fish, and eggs (up to ~3–4 oz cooked/day at this calorie level)
  • Legumes, unsalted nuts, and seeds (about 3–4 servings/week)
  • Olive oil and avocado

Excludes:

  • Excess sodium (built to ~800mg/day, well under the 1,500mg lower-sodium DASH goal)
  • Added sugars and sugar-sweetened foods beyond small amounts
  • Fatty and processed meats

Guideline source: NHLBI DASH Eating Plan

Open the 7 Day DASH Diet Meal Plans (1200 cals average) plan →

7 Day DASH Diet Meal Plans (1800 cals average)

7 days · Daily average (computed): 1796 cal · 112g protein · 264g carbs · 42g fat

The DASH eating plan (Dietary Approaches to Stop Hypertension) at a maintenance calorie level, following the US National Heart, Lung, and Blood Institute (NHLBI) serving guidelines for 1,800–2,000 kcal/day.

Built to: 1,800 kcal/day, ~5,400mg potassium, ~1,225mg calcium, ~600mg magnesium, and ~52g fiber per day on average across the week.

Includes:

  • 6 servings/day of whole grains
  • 4–5 servings each of vegetables and whole fruits
  • 2–3 servings of fat-free or low-fat dairy
  • Lean poultry, fish, and eggs (about 3–4 oz cooked/day)
  • Legumes, unsalted nuts, and seeds (4–5 servings/week)
  • Olive oil and avocado

Excludes:

  • Excess sodium (built to ~800mg/day, well under the 1,500mg lower-sodium DASH goal)
  • Added sugars and sugar-sweetened foods beyond small amounts
  • Fatty and processed meats

Guideline source: NHLBI DASH Eating Plan

Open the 7 Day DASH Diet Meal Plans (1800 cals average) plan →

7 Day Healthy Weight Gain Meal Plans for People on a Budget (2950 cals average)

7 days · Daily average (computed): 2936 cal · 147g protein · 335g carbs · 120g fat

The same high-calorie weight-gain goal as our Weight Gain plan, built from inexpensive staples — oats, rice, potatoes, eggs, milk, bananas, peanut butter, and frozen or canned foods — so the calorie surplus does not require expensive ingredients.

Built to: About 3,000 kcal/day, ~150–175g protein, at the lowest practical grocery cost.

Includes:

  • Low-cost calorie staples (oats, rice, pasta, potatoes, bread)
  • Eggs, milk, and cheaper cuts of meat and poultry
  • Peanut butter, bananas, and other inexpensive energy-dense foods

Open the 7 Day Healthy Weight Gain Meal Plans for People on a Budget (2950 cals average) plan →

7 Day High Calorie Weight Gain Meal Plans (3300 cals average)

7 days · Daily average (computed): 3310 cal · 152g protein · 320g carbs · 170g fat

A high-calorie plan for gaining weight and supporting muscle building: energy-dense foods and larger portions at every meal, plus snacks, without relying on junk food.

Built to: About 3,000 kcal/day, ~140–175g protein.

Includes:

  • Whole grains, potatoes, and other starchy foods at every meal
  • Meat, fish, eggs, and dairy
  • Calorie-dense healthy fats (nuts, nut butters, avocado, olive oil)
  • Frequent snacks and calorie-containing drinks with meals

Open the 7 Day High Calorie Weight Gain Meal Plans (3300 cals average) plan →

7 Day High Protein Weight Loss Meal Plans (1600 cals average)

7 days · Daily average (computed): 1606 cal · 108g protein · 97g carbs · 92g fat

Restaurant-style meals built for weight loss: high protein to protect muscle and satiety, carbs kept low, calories set at a moderate deficit. Written by Daisy Whitbread, BSc (Hons) MSc DipION.

Built to: About 1,500 kcal/day, ~119g protein, ~79g carbs, ~105g fat (editorial targets from the original plan; page numbers are computed from the foods).

Includes:

  • Fish, shellfish, poultry, eggs, and lean meats
  • Above-ground vegetables and salads
  • Cheese, yogurt, nuts, seeds, olive oil, and avocado in measured amounts

Excludes:

  • Bread, pasta, rice, and other grain-based sides in all but token amounts
  • Sugary desserts and sweetened drinks

Open the 7 Day High Protein Weight Loss Meal Plans (1600 cals average) plan →

7 Day Keto High Calcium Meal Plans (1550 cals average)

7 days · Daily average (computed): 1530 cal · 115g protein · 46g carbs · 102g fat

A ketogenic diet — very low carb, high fat — engineered to still reach high calcium without the usual high-oxalate or high-phytate calcium sources.

Built to: About 1,500 kcal/day, 1,200mg+ calcium, ~45g total carbs, ~110g protein, ~105g fat.

Includes:

  • Hard cheeses, full-fat yogurt, ricotta, eggs
  • Fish with edible bones (sardines, canned salmon)
  • Lower-oxalate greens (kale, collards, bok choy, turnip and mustard greens, broccoli raab)
  • Nuts and seeds (almonds, chia, walnuts)
  • Meats, avocado, olive oil, butter

Excludes:

  • Grains, sugar, and starchy vegetables (keeps net carbs around 20–25g/day)
  • Spinach (high oxalate reduces calcium absorption)
  • Sesame seeds and tahini (high phytic acid)

Open the 7 Day Keto High Calcium Meal Plans (1550 cals average) plan →

7 Day Paleo Meal Plans (1950 cals average)

7 days · Daily average (computed): 1971 cal · 131g protein · 136g carbs · 109g fat

A pre-agriculture template in its common modern form: foods that could be hunted, fished, gathered, or picked. If it needs a farm crop, a dairy animal, or a factory, it is out.

Built to: About 2,000 kcal/day (maintenance reference), 100–150g protein, 100–150g carbs from fruit, vegetables, and sweet potato, fat making up the rest.

Includes:

  • Meat and poultry (unprocessed cuts)
  • Fish and shellfish
  • Eggs
  • All vegetables, including sweet potato as the main starch
  • All whole fruit
  • Nuts, seeds, and their butters
  • Olive, avocado, and coconut oil

Excludes:

  • Grains and pseudo-grains (wheat, oats, rice, corn, quinoa, pasta, bread)
  • Legumes (beans, lentils, chickpeas, peas, soy in all forms, peanuts)
  • Dairy (milk, cheese, yogurt, butter, ghee)
  • White potato
  • Refined and added sugar
  • Processed meats (bacon, sausage, deli meat)

Watch out: No dairy means calcium runs lower (~820mg/day across our week). Kale, collards, broccoli, almonds, and sardines help; oily fish appears at least every other day for omega-3s and vitamin D.

Open the 7 Day Paleo Meal Plans (1950 cals average) plan →

Single Day Meal Plans

High Calcium Day Plan with 1656mg Calcium (127% DV)

1 day · Daily average (computed): 1396 cal · 94g protein · 161g carbs · 45g fat

A single day built to maximise calcium, from our Foods High in Calcium list.

Built to: Built around ~1,800 kcal and ~90g protein; the page title shows the computed calcium total and % daily value.

Includes:

  • Milk, yogurt, cheese, fortified foods, leafy greens, almonds, and fish with edible bones

Open the High Calcium Day Plan with 1656mg Calcium (127% DV) plan →

High Fiber Day Plan with 50g Fiber

1 day · Daily average (computed): 1670 cal · 138g protein · 195g carbs · 47g fat

A single day built to maximise dietary fiber from whole foods, from our Foods High in Dietary Fiber list.

Built to: Built around ~1,700 kcal and ~140g protein; the page title shows the computed fiber total (aiming well above the 28–34g daily value).

Includes:

  • Beans, lentils, whole grains, berries, pears, broccoli, and other top fiber foods at every meal

Open the High Fiber Day Plan with 50g Fiber plan →

High Iron Day Plan with 54mg Iron

1 day · Daily average (computed): 1645 cal · 107g protein · 169g carbs · 65g fat

A single day built to maximise iron, from our Top 10 Foods Highest in Iron list.

Built to: Built around ~1,800 kcal and ~120g protein; the page title shows the computed iron total.

Includes:

  • Red meat, shellfish, beans, spinach, and other top iron foods
  • Vitamin C-rich foods alongside for absorption

Open the High Iron Day Plan with 54mg Iron plan →

High Magnesium Day Plan with 1049mg Magnesium (250% DV)

1 day · Daily average (computed): 2147 cal · 125g protein · 238g carbs · 83g fat

A single day built to maximise magnesium, from our Foods High in Magnesium list.

Built to: Built around ~1,900 kcal and ~110g protein; the page title shows the computed magnesium total and % daily value.

Includes:

  • Pumpkin seeds, nuts, beans, whole grains, leafy greens, and dark chocolate in moderation

Open the High Magnesium Day Plan with 1049mg Magnesium (250% DV) plan →

High Potassium Day Plan with 6125mg Potassium (130% DV)

1 day · Daily average (computed): 1779 cal · 107g protein · 249g carbs · 46g fat

A single day built to maximise potassium, from our Foods Highest in Potassium list.

Built to: Built around ~1,900 kcal and ~110g protein; the page title shows the computed potassium total and % daily value.

Includes:

  • Potatoes, beans, leafy greens, bananas, citrus, yogurt, and fish

Watch out: High-potassium eating is not for everyone — people with kidney disease or on certain blood-pressure medications should ask their clinician first.

Open the High Potassium Day Plan with 6125mg Potassium (130% DV) plan →

High Protein Day Plan with 178g Protein

1 day · Daily average (computed): 1675 cal · 178g protein · 81g carbs · 74g fat

A single day built to maximise protein while keeping calories moderate, drawn from our Foods Highest in Protein list.

Built to: Built around ~1,800 kcal and ~160g protein; the page title shows the computed protein total.

Includes:

  • Lean meats, fish, eggs, Greek yogurt, and other top protein foods at every meal

Open the High Protein Day Plan with 178g Protein plan →

High Vitamin C Day Plan with 825mg Vitamin C (917% DV)

1 day · Daily average (computed): 1867 cal · 141g protein · 232g carbs · 47g fat

A single day built to maximise vitamin C, from our Foods Highest in Vitamin C list.

Built to: Built around ~1,800 kcal and ~120g protein; the page title shows the computed vitamin C total.

Includes:

  • Bell peppers, citrus, kiwi, berries, broccoli, and other top vitamin C foods at every meal

Open the High Vitamin C Day Plan with 825mg Vitamin C (917% DV) plan →

Vegan Protein Day Plan with 105g Protein

1 day · Daily average (computed): 1780 cal · 105g protein · 243g carbs · 56g fat

A fully plant-based day with no animal products that still reaches a solid protein target, from our Vegan Protein Foods list.

Built to: Built around ~1,800 kcal and ~100g protein.

Includes:

  • Tofu, tempeh, edamame, lentils, beans, and chickpeas
  • Quinoa, oats, nuts, seeds, and nut butters

Excludes:

  • Meat, fish, eggs, dairy, and all other animal products

Watch out: Vegan days provide little or no vitamin B12 from food; the plan page shows the computed amount.

Open the Vegan Protein Day Plan with 105g Protein plan →

Vegan Weight Gain Day Plan with 3125 Calories

1 day · Daily average (computed): 3125 cal · 154g protein · 329g carbs · 148g fat

A fully plant-based high-calorie day for gaining weight, built from energy-dense vegan foods.

Built to: Built around ~3,000 kcal and ~120g protein.

Includes:

  • Nut butters, oils, avocado, coconut, dried fruit, grains, and legumes in large portions

Excludes:

  • Meat, fish, eggs, dairy, and all other animal products

Open the Vegan Weight Gain Day Plan with 3125 Calories plan →

Vegetarian Iron Day Plan with 35mg Iron

1 day · Daily average (computed): 1642 cal · 84g protein · 224g carbs · 59g fat

A vegetarian day (no meat or fish) built to maximise iron from plant sources, paired with vitamin C foods that help absorb it.

Built to: Built around ~1,650 kcal and ~90g protein; the page title shows the computed iron total.

Includes:

  • Beans, lentils, spinach, tofu, fortified foods, eggs, and dairy
  • Vitamin C-rich fruit and vegetables alongside iron sources

Excludes:

  • Meat, poultry, and fish

Open the Vegetarian Iron Day Plan with 35mg Iron plan →

Vegetarian Protein Day Plan with 114g Protein

1 day · Daily average (computed): 1765 cal · 114g protein · 198g carbs · 66g fat

A vegetarian day (no meat or fish; eggs and dairy included) that still reaches a high protein target, from our Complete Vegetarian Protein Foods list.

Built to: Built around ~1,800 kcal and ~140g protein.

Includes:

  • Eggs, Greek yogurt, cheese, and milk
  • Legumes, soy foods, nuts, and seeds combined for complete amino acids

Excludes:

  • Meat, poultry, and fish

Open the Vegetarian Protein Day Plan with 114g Protein plan →

Vegetarian Vitamin B12 Day Plan with 21.4mcg Vitamin B12 (892% DV)

1 day · Daily average (computed): 1579 cal · 106g protein · 179g carbs · 52g fat

A vegetarian day (no meat or fish) built to maximise vitamin B12 from eggs, dairy, and fortified foods.

Built to: Built around ~1,600 kcal and ~100g protein; the page title shows the computed B12 total.

Includes:

  • Eggs, milk, cheese, yogurt, and fortified foods

Excludes:

  • Meat, poultry, and fish

Open the Vegetarian Vitamin B12 Day Plan with 21.4mcg Vitamin B12 (892% DV) plan →

The AI Coach uses these same definitions

When you ask the MyFoodData AI Coach for (for example) a paleo meal plan, it is taught the definitions on this page — the same include and exclude lists our published plans follow — and it still builds to your own saved calorie and macro targets and shows you the computed numbers before anything is saved.