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RepFitLAB

LAB·04Portion-solved meals

Diet planner

Real food, real portions. Pick how you eat and what to leave out, and get a week of meals that add up to your targets, plus the shopping list.

  • Free
  • Private
  • No sign-up needed

Daily targets

Goal

kcalOpen the weight planner
kg

Diet

Leave out

Meals a day

Daily targets

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Enter your daily calories, or work them out in the weight planner.

Open the weight planner

How it works

  1. Your targets

    Protein by body weight, healthy fats, carbs for training, fibre and water.

  2. Your food

    Over fifty everyday foods, Mediterranean staples included, filtered by diet and allergies.

  3. Your week

    Portions are solved meal by meal to hit your numbers, then added up into one shopping list.

Sources

  • Protein 1.6–2.2 g/kg · International Society of Sports Nutrition position stand, 2017
  • Mifflin-St Jeor equation · American Journal of Clinical Nutrition, 1990

RepFit Lab gives estimates to guide your training, not medical advice. If you have a medical condition, are pregnant or have a history of disordered eating, talk to a doctor before changing how you eat or train.