Specify your gender identity Select your gender Male Female Prefer not to say Enter your year of birth, weight and height Year of birth Select your year of birth Weight weight (kg) less than 50 50 - 70 70 - 90 90 - 110 110 - 130 130+ Height height (cm) less than 140 140 - 160 160 - 180 180 - 200 200+ Dietary Preferences and Restrictions Select your preferenses You can change it using the form below 🥗 Vegan 🥦 Vegetarian 👳 Halal 🔯 Kosher 🪔 Ayurvedic ⛪ Orthodox Fasting 🌾 Gluten-Free 🍭 Sugar free 🥛 Dairy-Free 🥑 Keto/Low-Carb 🍈 Low-Fat 🥩 High-Protein 🌱 Plant-Based 🐟 Pescatarian 🦖 Paleo ⚖️ Balanced meal plan for overall health 👨👩👧👦 Family meal plan 🥑 Healthy Fats 🥇 Sports Nutrition 🍚 Limit Added Sugars and Salt Health and Wellness Goals Select your goals 📉 Lose weight 📈 Increase weight 💪 Muscle Building 😊 Skin Health 👩 Hair and Nail Health ⚡ Energy Boost ✊ Immune Support 🧘 Stress Reduction 😄 Mood Enhancement 🦴 Bone Health 😴 Healthy sleep ⚕️ Digestive Health 👁️ Eye health 👩 Slow aging Food allergens Do you have any allergies? No allergy 🥛 Milk 🥚 Eggs 🐟 Fish ⚫ Soy 🥖 Wheat 🍔 Sesame 🌭 Mustard 🦞 Shellfish (shrimp, crab, lobster, clams, etc.) ⚗ Sulfites 🌽 Corn 🍓 Berries (strawberries, blueberries, raspberries, etc.) 🍋 Citrus fruits (oranges, grapefruits, lemons, limes, etc.) 🍅 Tomato 🍌 Banana 🥑 Avocado 🌰 Tree nuts (almonds, walnuts, cashews, pistachios, pecans, etc.) 🥬 Celery 🧅 Onion 🧄 Garlic 🌶 Spices (cinnamon, cumin, coriander, curry, etc.) 🖌 Food colorings/preservatives (FD&C Yellow #5, sodium benzoate, BHA, etc.) ♨ Natural flavorings (almond extract, peppermint, etc.) 🍞 Yeast 🍅 Nightshades (tomatoes, potatoes, eggplant, peppers) 🐖 Pork 🐮 Beef 🐔 Chicken 🫘 Beans/legumes (peanuts, soybeans, lentils, chickpeas) 🌻 Seeds (sesame, sunflower, poppy, mustard, etc.) 🍈 Melon 🍍 Pineapple 🥝 Kiwi 🥕 Carrot 🌿 Parsley 🌱 Dill 🌼 Chamomile Sports List Specify the sport you play Ignore sports 🤸 Acrobatics 🏹 Archery 🏃 Gymnastics 🏊 Artistic Swimming 🏸 Badminton ⚾ Baseball 🏀 Basketball 🚲 Bicycle Motocross (BMX) 🎱 Billiards/ Pool (U.S.) 🚄 Bobsleigh 🏋 Bodybuilding 🎳 Bowling 🥊 Boxing 🛶 Canoeing 🏎 Car Racing 👯 Cheerleading 🚴 Cycling 🏏 Cricket 🥌 Curling 💃 Dance Sport 🎯 Darts 🤿 Diving 🤾 Dodgeball 🤺 Fencing ⛸ Figure Skating ⚽ Football (U.K)/ Soccer (U.S., Australia) 🥏 Frisbee 🏌 Golf 🤾 Handball 🪂 Hang Gliding 🏑 Hockey 🏇 Horseback Riding 🐎 Horse Racing 🏒 Ice Hockey ⛸ Ice Skating 🥋 Judo 🥋 Karate 🚣 Kayaking 🤼 Kick Boxing 🪁 Kite Surfing 🥍 Lacrosse 🛷 Luge 🥋 Mixed Martial Arts 🏍 Motocross 🤼 Muay Thai 🔫 Paintball 🪂 Parachuting 🪂 Paragliding 🏓 Ping Pong 🏇 Polo 🏋 Powerlifting 🚣 Rafting 🤸 Rhythmic Gymnastics 🧗 Rock Climbing 🚣 Rowing 🏈 Rugby ⛵ Sailing 🤿 Scuba Diving 🔫 Shooting 🛹 Skateboarding 🛷 Skeleton ⛷ Skiing 🏂 Snowboarding 🥎 Softball ⛸ Speed Skating “>🧗 Sport Climbing 🏸 Squash 🤼 Sumo Wrestling 🏄 Surfing 🏊 Swimming ⛸ Synchronized Skating 🏊 Synchronized Swimming 🤼 Taekwondo 🎾 Tennis 👟 Track and Field 🦘 Trampolining 🏅 Triathlon (Tetrathlon, etc.) 🪢 Tug of War 🏐 Volleyball 🤽 Water Polo 🏋 Weightlifting 🏄 Windsurfing 🤼 Wrestling 🥋 Wu Shu Get Personalized Recommendations from AI (free of charge) Personalized Recommendations Get an individualized nutrition plan (free of charge) Individualized meal plan To get a customized meal plan for you, please answer the following questions. Select Your Activity Level Sedentary Lightly Active Moderately Active Very Active Extra Active Meal and Snack Preference Form How many meals per day? 1 meal 2 meals 3 meals 4 meals 5 or more meals How many snacks per day? 0 snacks 1 snack 2 snacks 3 snacks 4 or more snacks Set Your Nutritional Goals Calories: 2230 Carbohydrates (grams): 300 Proteins (grams): 100 Fats (grams): 70 * The recommended daily allowance of proteins, fats and carbohydrates based on your sex, age, height, weight and activity level is given. The Basal Metabolic Rate (BMR) was calculated using the Mifflin-St Jeor equation. How much time do you have for meal preparation each day? 00:30 Cooking Tools and Recipe Complexity Do you have access to basic cooking tools and appliances? Yes No Do you prefer simple recipes with few ingredients, or are you willing to try more complex recipes? Simple Complex Food Budget Consideration Is there a weekly or monthly food budget to consider? Not limited Economical Moderate/Medium Meal Plan Recipient Is the meal plan intended for an individual or a family/group? Individual Family Meal Plan Customization For what time of year should we develop a meal plan? Spring Summer Autumn Winter For what country should we develop a meal plan? Czechia United States Canada United Kingdom Austria Germany France Italy Spain Individualized meal plan Individualized meal plan (3 days) Your daily Meal Plan Download Meal Plan
