A weekly plan built from your macros and your foods
Tell MuscleBuddy the foods you prefer, how many meals you eat and when. It builds a week of meals that hit your targets within the restrictions you've set. When your targets move, it shows you by how much and leaves adopting them to you.
Built from foods you eat
Set your food preferences, dietary restrictions, meal count and timing once, and the generator fills the week from your preferred foods and your own recipes. For each meal it picks foods for whichever macro is furthest short of that meal's share, with protein winning ties.
Meals go into named slots, and "pre-training" and "post-training" are among them, so the plan can place feedings around your sessions. A day can hold up to ten feedings.
Frameworks and abstentions filter the plan, not the log
If you follow a dietary framework, such as halal or kosher, the generator draws only from foods it permits. Foods that need certification stay in, because dropping them would turn every halal or kosher plan vegetarian. For kosher it also keeps meat and dairy out of the same meal and applies whatever wait you set before a later dairy meal.
An abstention with dates, such as Lent, a dry January or no bread until March, filters the plan only while it runs. A plan built during Lent and one built the week after Easter differ without you editing anything.
You decide when a new target reaches your plan
When your macro targets change, from a weigh-in adjustment or a scheduled phase change, your plan keeps the numbers it was built for and shows you how far the new targets have moved. Adopting them is one tap away, so the week you already shopped for doesn't change under you. With carb cycling on, each day follows its type, and a refeed day uses its higher targets.
The grocery list subtracts what is in your pantry, so it lists only what you need to buy. Turn on "use what I have" and the generator favors your pantry stock when it builds the week.
Where the plan gets its inputs
A plan hits the targets Nutrition sets from your weigh-in trend. Your training schedule sets where the pre- and post-training slots fall, and the plan feeds Upkeep's grocery list and pantry subtraction.
If you sync a wearable, your calorie target can blend in its measured energy expenditure instead of relying on an estimate alone. If you follow a fasting protocol in Upkeep, you fit the plan to your eating window by trimming its named feeding slots.
Frequently asked
- Do I have to eat exactly what the plan says?
No. The plan is a starting point built from foods you've told MuscleBuddy you eat. Swap anything you like. Your targets move off your weigh-in trend, not the plan.
- What happens to my plan when my macros change from a weigh-in?
The change is offered, never applied silently. The plan shows how far your targets have moved and keeps the numbers it was built for until you tap to adopt the new ones.
- Will the meal plan ever suggest a food my framework excludes?
No. Your framework filters the foods the generator draws from. Foods that need certification stay eligible, so a halal or kosher plan doesn't end up vegetarian.
- Does the grocery list account for what I already have?
Yes. It subtracts your logged pantry stock from the weekly plan's ingredients, and "use what I have" mode builds the plan from your pantry first.
- Can the plan work around carb cycling and refeed days?
Yes. With carb cycling on, each day follows its assigned type, and a scheduled refeed day uses its higher targets.
Get a week of meals built from your targets
A meal plan built from your macros, your foods and the food rules you follow. Free: the macro targets a plan is built from and the frameworks that filter it. Pro ($9.99/mo) adds the meal planner itself.