A weekly meal plan made just for you
No more asking "what should I cook today". Give us your calorie target, diet style, and fridge contents — Swaplate generates a ready-made 7-day meal plan with breakfasts, lunches, dinners, full recipes, and an automatic shopping list.
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Here’s what a 7-day plan looks like in Swaplate
Below is a sample plan for 1400–1600 kcal/day, standard diet. Your meal plan will be matched to your own parameters.
MonMonday1380 kcal
Oatmeal with banana and walnuts
Roasted chicken with rice and broccoli
Tomato soup with pasta
TueTuesday1250 kcal
Scrambled eggs with vegetables on whole grain toast
Pasta with beef bolognese
Greek salad with feta cheese
WedWednesday1210 kcal
Greek yogurt with granola and berries
Cream of pumpkin soup with croutons
Chicken, avocado, and lettuce wrap
ThuThursday1250 kcal
Avocado toast with poached egg
Stir-fry rice with vegetables and tofu
Mushroom and spinach omelet
FriFriday1490 kcal
Overnight oats with raspberries and honey
Pork cutlet with potatoes and coleslaw
Caesar salad with grilled chicken
SatSaturday1520 kcal
Pancakes with cottage cheese and strawberries
Ramen soup with egg and vegetables
Baked salmon with quinoa and asparagus
SunSunday1400 kcal
Whole grain pancakes with maple syrup
Beef stew with buckwheat groats
Light vegetable soup with dill
Monday
1380 kcal
Oatmeal with banana and walnuts
380 kcal
Roasted chicken with rice and broccoli
620 kcal
Tomato soup with pasta
380 kcal
Tuesday
1250 kcal
Scrambled eggs with vegetables on whole grain toast
320 kcal
Pasta with beef bolognese
580 kcal
Greek salad with feta cheese
350 kcal
Wednesday
1210 kcal
Greek yogurt with granola and berries
310 kcal
Cream of pumpkin soup with croutons
420 kcal
Chicken, avocado, and lettuce wrap
480 kcal
Thursday
1250 kcal
Avocado toast with poached egg
360 kcal
Stir-fry rice with vegetables and tofu
540 kcal
Mushroom and spinach omelet
350 kcal
Friday
1490 kcal
Overnight oats with raspberries and honey
380 kcal
Pork cutlet with potatoes and coleslaw
660 kcal
Caesar salad with grilled chicken
450 kcal
Saturday
1520 kcal
Pancakes with cottage cheese and strawberries
420 kcal
Ramen soup with egg and vegetables
520 kcal
Baked salmon with quinoa and asparagus
580 kcal
Sunday
1400 kcal
Whole grain pancakes with maple syrup
480 kcal
Beef stew with buckwheat groats
640 kcal
Light vegetable soup with dill
280 kcal
Your meal plan will be generated based on your data — calories, preferences, allergies, and fridge contents.
A full week’s meal plan in 3 steps
Tell us your preferences
Enter your calorie target, diet style (keto, vegetarian, Mediterranean…), allergens, and fridge ingredients.
AI generates the meal plan
Get a complete plan: breakfast, lunch, and dinner for every day of the week, with recipes and macros.
Go shopping and cook
The automatic shopping list is ready. Check off what you already have — buy the rest at the store.
A weekly meal plan that actually works
Matched to your macros
Every plan calculates protein, fat, and carbs separately for each meal.
Accounts for your fridge contents
Tell it what you have at home — the AI builds a zero-waste plan so you don’t throw food away.
Swap a dish in one click
Not feeling Tuesday’s lunch? Swap just that one dish — the rest of the plan stays put.
A ready-made shopping list
Automatically generated and sorted by aisle: Dairy, Vegetables, Meat, Bakery…
Questions about weekly meal plans
How long does it take to generate a weekly meal plan?
Swaplate generates a complete 7-day meal plan instantly. Just provide your calorie target, diet style, and optionally your fridge contents.
Can a weekly meal plan be adjusted for allergies?
Yes. Before generating, you enter allergens and products you dislike — Swaplate completely excludes them from the plan. Supported options include gluten, lactose, eggs, nuts, and more.
Does the weekly meal plan include recipes?
Every dish comes with a detailed step-by-step recipe, prep time, macronutrients (protein, fat, carbs), and calories.
What if I don’t have an ingredient from the recipe?
You can use the Swap feature — Swaplate replaces a single dish with a new one, taking into account what you currently have in your fridge, without changing the rest of the plan.
Does the weekly meal plan also generate a shopping list?
Automatically. The shopping list is built from the entire weekly plan, sorted by store aisle, and merges duplicate ingredients (e.g. 3x tomato from different recipes → one combined item).
Ready for your 7-day meal plan?
Join thousands of people who stopped wondering what to cook. Get your ready-made plan in seconds.
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