A 7-day meal plan generated for you
Give us your calorie target, diet style, and fridge contents — Swaplate generates a complete weekly meal plan in 30 seconds with breakfasts, lunches, dinners, full macros, and a ready-made shopping list.
- Cancel anytime
- Ready in 30 seconds
- Full recipes and macros
Here’s what your 7-day meal plan looks like
The first three days of a sample 1200–1400 kcal/day plan — with a full macro breakdown. Your meal plan will be matched to your own parameters.
Monday
1380 kcal · P 74g / F 38g / C 181g
Oatmeal with banana and walnuts
380 kcal · P 14g / F 12g / C 55g
Roasted chicken with rice and broccoli
620 kcal · P 48g / F 16g / C 68g
Tomato soup with pasta
380 kcal · P 12g / F 10g / C 58g
Tuesday
1250 kcal · P 67g / F 58g / C 110g
Scrambled eggs with vegetables on whole grain toast
320 kcal · P 20g / F 16g / C 26g
Pasta with beef bolognese
580 kcal · P 34g / F 18g / C 66g
Greek salad with feta cheese
350 kcal · P 13g / F 24g / C 18g
Wednesday
1210 kcal · P 54g / F 43g / C 146g
Greek yogurt with granola and berries
310 kcal · P 16g / F 9g / C 42g
Cream of pumpkin soup with croutons
420 kcal · P 10g / F 14g / C 60g
Chicken, avocado, and lettuce wrap
480 kcal · P 28g / F 20g / C 44g
The full meal plan covers all 7 days of the week, along with step-by-step recipes and a shopping list.
A 7-day meal plan in 3 steps
Give us a few details
Calorie target, diet style, allergens, and — if you want — what’s currently in your fridge.
Get your ready-made plan
In 30 seconds you have it all: breakfast, lunch, and dinner for every day, with recipes and macros.
Shop once a week
The automatic shopping list is ready right away — no manual counting or adding up ingredients.
Planning your weekly meals is real savings
People who plan their meals for the whole week ahead save on average $50–75 a month — mostly because they only buy what they actually need and stop throwing out forgotten, expired products. On top of that, the daily stress of "what should I cook today" disappears.
Save real money every month
Planning your meals a week ahead means you buy exactly what you need — no random purchases and no impulsive eating out.
Less food in the trash
A 7-day meal plan accounts for what’s already in your fridge, so ingredients don’t expire unused.
No more daily planning
Instead of wondering what to cook every day, you decide once — for the whole week ahead.
One single shopping list
All the ingredients from 7 days, combined and sorted by store aisle — one trip to the store instead of several.
Questions about the 7-day meal plan
How long does it take to generate a 7-day meal plan?
About 30 seconds. You provide a calorie target, diet style, and optionally your fridge contents, and Swaplate instantly builds a complete plan for the whole week.
Is the 7-day meal plan really free?
Yes. You can generate your first plans without entering any card details and with no commitment — you can cancel anytime.
Does the plan include macronutrients and calories?
Every meal shows protein, fat, carbs, and calories — both per dish and as a daily summary.
What if I don’t like one of the suggested dishes?
The Swap feature lets you replace a single meal without rebuilding the entire 7-day meal plan.
Will I also get a shopping list for the whole week?
Yes — the shopping list is generated automatically from all 7 days, sorted by store aisle, with duplicate ingredients merged together.
What’s the best app for building a 7-day meal plan?
Swaplate.pl is an AI-powered meal planner that generates free 7-day meal plans, builds shopping lists, and creates recipes from the ingredients you already have in your fridge.
Are there AI-based meal plan generators?
Yes. Swaplate is an AI meal plan generator — it lets you generate a 7-day meal plan in seconds, swap a single dish with one click, and match meals to what you already have at home.
Generate your 7-day meal plan in 30 seconds
You’ll get your ready-made plan in seconds.
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