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Prospre: Meal Planner

Meal plans based on macros

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Prospre: Meal Planner

Meal plans based on macros, macro tracking, and more
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Macro Meal Plan Generator

Try out the meal plan generator below, as seen in the Prospre Meal Planner App.

This generator will create a custom meal plan based on the macros provided. It will also provide a grocery list for the week and recipes to help with meal prep. You can enter your own macros, or use the calculator below.

For more personalization based on diet and preferences, a macro tracker to go with the diet plan, and more, check out our app.


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Activity Level


Diet Type

Calculate Macros

Is this meal plan generator automatic?

Yes! When you submit your macros using the form above, a unique meal plan will be automatically created using the meal plan generator from the Prospre meal planner app. While the meal plan maker above only takes into account the calories and macronutrients submitted through the form, our app can make meal plans based on macros, diet restrictions, preferences, and more. When using the Prospre app, you will also be able to view your grocery list, replace individual days or meals. There are plenty of awesome features to help you make a meal plan that is fully customized for you.

How does the macro calculator work?

The macro calculator above uses the recommendations of reputable medical sources, such as the USDA's Acceptable Macronutrient Distribution Ranges (AMDRs), and the formulas provided by their Nutrition Calculators. This helps to ensure that the suggestions provided fall within a healthy range for most people. Once these acceptable ranges are obtained, Prospre pinpoints the exact macros provided using our own proprietary algorithms. If you want more flexibility in calculating your macros, check out our customizable macro calculator.

How does the meal plan creator work?

The meal plan creator takes in your macros and calories, and creates a diet plan for the whole week. We select meals from our list that come together to hit your macros each and every day. This can be a useful tool for people following If It Fits Your Macros (IIFYM, which is also known as flexible dieting) who want more structure in their meal planning and preparation. It is still a great tool even if you don't follow IIFYM, because our meal plans are made to contain the amount of calories that is right for you. Remember to check out the Prospre app to see how you can further customize your meal plan and set yourself up for success.

Is counting macros important for dieting?

Counting macros can certainly be helpful for some people when trying to maintain a healthy diet and lifestyle. However, that does not mean that this is recommended for everyone. For more information on some of the pros and cons of macro counting, we have a blog article about it that you can read. If you want help learning the basics of counting macros, we also have a guide on how to track macros.

Is this meal plan generator free?

Yes! This meal plan generator is free to use. It is also one of the tools that you will get in the free version of the Prospre meal planner app, which is available on both iOS and Android.

Does this diet planner work for vegetarians and vegans?

Yes! By selecting the diet type above, you can get a macro meal plan for a vegetarian or a vegan (plant-based) diet. This can be particularly helpful for following a high protein vegetarian or vegan diet.

How can I personalize my macro meal plan?

Our mobile app has much more customizability than this simple form. When using the app, you can select which foods and recipes you want in your macro diet plan. If you want less rigidity than a fixed macros meal plan provides, you can use our built-in macro tracker to follow the foods that you eat, even if they aren't in your plan. You can even pre-set the meals you want to eat everyday and have our generator plan around it.

Does this planner work for macro cycling or carb cycling?

If you want to vary you macros daily, such as by following a weekly carb cycling regimen, download our app. With our app, you can set different macros for each day of the week to do whatever macro cycling goals you have. The meal planner above is just a simple demo of the app, and cannot cycle carbs like the app can.

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