Free Meal Planner

You might not need to eat less. You might need to eat more. And you almost certainly need more protein than the official minimum.

That minimum is the RDA (Recommended Dietary Allowance): 0.8 grams of protein per kilogram of body weight a day, set to keep you from getting too little. It's a floor, not a goal. The 2025-2030 Dietary Guidelines for Americans set a target of 1.2 to 1.6 grams per kilogram. If you lift, as you would on our 6-week workout plan, the Scientific Foundation report behind them recommends aiming for an upper limit of 1.4 to 1.6.

For a 150-pound woman, about 68 kilograms, that's 82 to 109 grams a day. The RDA would give her 54.

Then pick calories you can live on. Strong, not starving. The 2020-2025 edition of the guidelines estimates that adult women need 1,600 to 2,400 calories a day to stay at the same weight, depending on age and activity. A woman between 26 and 50 who isn't very active lands at 1,800, a moderately active one at 2,000. For your own number, try the USDA's DRI calculator.

At 1,800 calories, 100 grams of protein is 22% of those calories, well inside the 10% to 35% of calories recommended for healthy adults.

Because a plan you stick to beats a perfect one you quit. We'll never tell you to give up the foods you love. Solin Prime's meal plans split each day into four meals, and the fourth one is dessert. This planner uses the same split:

• Breakfast: 25% of your calories and 21% of your protein
• Lunch: 25% and 26%
• Dinner: 28% and 28%
• Dessert: 22% and 25%

Protein is spread across all four, so no single meal has to carry it. Yes, you can have the cookie.

A day's totals are the calories, protein, carbs and fat printed on its four recipes' pages, like this one for herb-roasted chicken breast with steamed broccoli and quinoa. The planner picks real recipes instead of scaling portions to fit, so a day can land a little over or under your goals. The week average at the top shows how close the whole week came.

For each meal, it looks at the recipes closest to that meal's calories and protein, picks one of them, and never uses a recipe twice in the same week. Your numbers and shuffle are saved right in the link, so you can bookmark it or send it to a friend.

Do the math on a recipe's protein, carbs and fat at 4 calories per gram of protein and carbs and 9 per gram of fat, the general factors in the US food label rule, and you may land a few calories off the total printed on its page. The planner also rounds each recipe's numbers to whole numbers.

Type fewer than 1,200 calories or more than 3,000, and the planner uses the nearest end of that range and tells you. Protein stays inside the 10% to 35% range and never goes under 46 grams, the women's RDA in the Dietary Guidelines' tables. The planner doesn't know your weight, your diet or your allergies. Sources as of October 22, 2026.