Free Tool
Free High-Protein Meal Plan Generator
Enter your calories and protein and get a sample day of my recipes that fits them, in seconds. Breakfast, lunch, dinner and an optional snack, each linked to the full recipe. No email needed.
By Luke Thomas, NASM-CPT. Updated October 2026.
How the meal plan generator works
It picks breakfast, lunch, dinner and an optional snack from the recipes I have published on coachluke.com, then adjusts portions so your day lands close to your calorie target while keeping protein high. Pick an eating style, skip foods you do not like and set a max cook time.
Not sure of your numbers? Use my macro calculator or protein calculator first. It never plans below 1,200 calories a day for women or 1,500 for men. Want a whole week with a grocery list? That is what the full Meal Plan Builder does.
Every meal links to its recipe post, where you can scale the servings and see the full nutrition label. Your last sample day is saved on your device, so it is there when you come back.
Make your sample day work for you
Build around protein
Most of your protein comes from three meals. Aim for a palm-sized portion (or more) at each, and the rest of the plate gets easier.
Repeat what works
Found a day you like? Eat it twice this week. Repeating meals saves time, money and decision fatigue.
Prep two things
Cook a batch of protein and one grain or vegetable on Sunday. Most of these recipes come together in minutes after that.
Meal plan generator FAQ
How many calories should my meal plan have?
It depends on your size, age, activity and goal. My macro calculator gives you a starting number in under a minute. The generator will not plan below 1,200 calories a day for women or 1,500 for men.
How much protein should I eat in a day?
Many active adults do well with roughly 0.7 to 1 gram per pound of goal body weight. My protein calculator gives you a personal range.
Can I use it for keto or Mediterranean eating?
Yes. Choose Any, High-Protein, Mediterranean, Keto or GLP-1-friendly smaller portions, and tap Gluten-free or Dairy-free if you need them. If you take a GLP-1 medication, work with your prescriber on your targets.
Where do the recipes come from?
Every recipe is one I published on coachluke.com, with calories and protein per serving. Tap any meal to open the full recipe.
Can I get a full week and a grocery list?
Yes. The full Meal Plan Builder plans 7 days, adds up a grocery list by store aisle, and lets you swap, lock, meal prep and print. It is $14.99 in my shop.
Is this medical advice?
No. It is a general planning tool and makes no weight-loss promises. If you are pregnant, manage a health condition or follow a special diet, talk to your doctor or a registered dietitian.
Your Next Step
Good meals start with simple habits.
Your sample day handles the menu. The free 14-Day No-Gimmicks Weight-Loss Reset handles the rest of the day: protein, water, movement and sleep, one simple habit at a time.
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Practical health and fitness for women who want to feel strong at any age. Coached by Luke — NASM-certified (CPT, CES, PES) with 20+ years in the field.