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What is your goal?
Answer 9 quick questions. We work out your calorie target and build a week of meals in Italian or Mexican style (more cuisines coming).
About you
Your body size, age and sex set how much energy you burn at rest.
Units
Sex used in the calorie formula
How active are you?
Daily movement is a big part of the calories you burn. Think about a normal week.
The World Health Organization advises adults to get 150 to 300 minutes of moderate activity a week, plus muscle-strengthening on 2 or more days.
How fast?
Slower is easier to keep up and keeps more muscle. We never plan faster than {{maxPace}} a week.
No pace needed
You have no weight goal, so your plan uses maintenance calories.
Sleep and kitchen time
Short sleep can make dieting harder, and a plan only works if you have time to cook it.
Sleep on a normal night
Time you want to cook a meal
Snacks
How do you eat?
We leave out dishes that do not fit.
Eating style
Allergies
Intolerances and other foods you avoid
{{avoidCount}} Every dish with these ingredients is left out of all your weeks.
Allergen tags come from our ingredient lists and are not a guarantee. Packaged foods can contain traces and hidden ingredients, so always read labels yourself. If you have a severe allergy, ask your doctor first.
A quick health check
Does any of this apply to you?
Why we ask. If you tick any of the first four, we will not set a calorie target. We will ask you to talk to your doctor first.
Your relationship with food
Five short questions. They are a common screening tool and not a diagnosis.
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Which cuisine this week?
Pick one. Each cuisine has 6 different weeks, and you can switch any time.
Cuisines marked soon are being expanded to 6 completely different weeks each.
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7DayPlate is a recommendation tool. Its main purpose is to make everyday cooking easier and to give you ideas for dishes. It is not medical advice or treatment, and it may not solve a health problem. If you have a health condition, talk to a doctor or registered dietitian before you change how you eat.
Your plan is ready
{{targetText}}kcal a day
{{statNow}}Now
{{statGoal}}Goal
{{statTime}}Estimated time
We raised your target to the lowest level this plan uses, so your pace is slower than you chose.
Please talk to a specialist before you follow this plan.Your calorie target is set to keep your current weight, not to lose weight.{{r.k}}: {{r.v}}
Estimated with the Mifflin-St Jeor formula. This is an estimate, not medical advice. Real results vary.
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From the 2025–2030 Dietary Guidelines for Americans and WHO.
Day 1 of your week
Free to see. Portions are scaled to {{targetText}} kcal.
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Unlock all 7 days made for your {{targetText}} kcal
Recipes with photos, a grocery list with prices for your store, and swaps for any meal. Try it free for 7 days.
Free for 7 days, then $7.99 a week or $59.99 a year, your choice on the next step. Cancel any time.Start your free 7 days
You pay $0.00 today. Your 7-day plan unlocks right after this step.
1. Choose your plan
2. Your details
3. Payment
Next you enter your card on Stripe's secure page. Your card is not charged during the 7-day trial, and we never see or store your card number.
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Trial started
Your 7-day plan is unlocked
We sent a receipt to {{email}}. Your free trial ends on {{trialEnd}}.
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Cancel any time in My account, Membership. Cancel before {{trialEnd}} and you pay nothing.
The content of this app should not be considered medical advice. It is not intended to diagnose, treat, cure or prevent any health problem. For any question about your health, consult a doctor or another qualified health care professional. 7DayPlate is a recommendation tool. Its main purpose is to make everyday cooking easier and to give you ideas for dishes. It is not medical advice or treatment, and it may not solve a health problem. If you have a health condition, talk to a doctor or registered dietitian before you change how you eat.