Features
A weekly plan built from your macros, not a spreadsheet of chicken and broccoli
Tell MuscleBuddy the foods you prefer, your meal count, and your timing. It builds a week of meals that hit your targets, respects every restriction you've set, and updates itself the moment your targets change.
Built from foods you actually eat
You set food preferences, dietary restrictions, meal count, and timing once, and the generator draws from your preferred foods and your own recipes to fill the week. Macro priority for food selection is fixed: protein first, then carbs, then fat, with protein winning any tie. It's the same order a lifter would work through by hand, just done for every meal automatically.
Meals land in named slots, not a numbered list, sharing one vocabulary with nutrient timing, so "pre-training" and "post-training" feedings are real slots the plan can place around your sessions. Labels never repeat within a day, and a day can hold up to ten feedings if that's what your schedule calls for.
Frameworks and abstentions filter the plan, never the log
If you follow a dietary framework, halal, kosher, or another, the generator filters its candidate pool to what's actually permitted. Foods that need certification stay in the pool rather than getting dropped, because dropping them would quietly turn every halal or kosher plan vegetarian. Kosher carries one more rule the generator enforces structurally: never meat and dairy in the same meal, plus whatever wait you've set before a later dairy meal.
A date-bounded abstention, Lent, a dry January, anything you're giving up for a stretch, filters the pool too, as its own pass after tokens and framework, and only for as long as its window is open. A plan generated during Lent and one generated the week after Easter come out different with nothing edited in between. A member off bread until March never gets handed a week of sandwiches to decline.
Updates itself when your targets move
Your plan auto-updates when your macro targets change, whether that's a weigh-in-driven adjustment or a scheduled phase transition. If you've turned on carb cycling, the plan respects each day's type automatically, and a refeed day pulls in its elevated targets without you having to rebuild anything by hand.
Grocery lists generate from the plan against what's already in your pantry, so the list is what you actually need to buy, not everything the plan calls for. Turn on "use what I have" and the generator builds the week from your current pantry stock first.
One plan, four modules
The targets a meal plan is built to hit come from Nutrition's weigh-in-driven adjustment, so a plan built this week already reflects last week's trend. Training sessions show up as pre- and post-training feeding slots the plan places around your schedule, and the same plan drives Upkeep's grocery list and pantry subtraction, so what's on your counter and what's on your plan stay in sync.
Health reaches the plan too: if you're syncing a wearable, the calories the plan targets can blend in your measured energy expenditure rather than an estimate alone. And if you're running a fasting protocol in Upkeep, the plan's named feeding slots are what you trim down to fit your eating window, the same slot vocabulary rather than a second, disconnected meal list to reconcile against it.
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 actually eat. Swap anything, and your logged food is what drives your targets either way.
- What happens to my plan when my macros change from a weigh-in?
- It regenerates automatically. A weigh-in-driven adjustment or a phase transition both trigger an update, so the plan you're looking at always matches your current targets.
- Will the meal plan ever suggest a food my framework excludes?
- No. Frameworks filter the candidate pool the generator draws from. Foods that need certification stay eligible rather than getting silently dropped, so the plan doesn't quietly narrow into something you didn't ask for.
- 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. If carb cycling is on, the plan respects each day's assigned type. A scheduled refeed day pulls in its elevated targets the same way.
Stop rebuilding your week from scratch
A meal plan built from your macros, your foods, and every restriction you follow.