Best Fitness Meal Planner!

Best Fitness Meal Planner!

best fitness meal planner

The best fitness meal planner is also free!  Designs personalized meal plans specifically for athletes and bodybuilders – Low-carb, Keto, Paleo, Mediterranean, Vegetarian, Vegan, or contest prep.  These meal plans are tailored to your precise metabolic needs, your taste preferences, and your goals be it bulking, cutting or maintaining.

The problem with most meal planners out there is that they give people so much leeway that unhealthy, ineffective nutrition can result.  With this meal planner you get to specify your taste preferences but within narrowly guided bounds that will allow you to meet your specified goals.  The meal planner is smart enough to only offer you food choices that make sense for your given goals.  For example, the protein sources offered a vegan will be completely different from those offered a keto-bulker or a paleo-cutter.

Not only that, this meal planner uses AI concepts to learn and improve its meal plans.  After you meal plan is designed for you, please give the software feedback on how it did by clicking on the “Give Feedback” link at the top of the page.  This will help the software learn to provide you better meal plans in the future!

To be completely honest, the main reason I spent a month of 16 hour days writing this software was that I needed it to plan my meals for my upcoming men’s physique contest and there was no software out there up to the task.   With my cutting for the contest where I have to drop from 10% down to 5%,  I have very specific nutritional needs and I wanted software that would assist me to quickly plan my meals for the next day.   I wanted it to work on my iPhone so I could do it in bed before going to sleep,  yhat way, when I wake up the next day I would know exactly what I would be eating.

So when am I going to make this software an app?  Never! Why?  Because this is better than an app!  It is faster than 97% of all websites out there and its made to work with small smart phone screens although it works just as well on desktop computers.  The advantage of being web-based instead of app based is that first, you never need an account or password.  When you are done planning your meal, you will be given a link so that you can modify your meal plan or show it to others – something that is difficult to do with an app based product.  The other reason I hate apps is that peoples phones are crowded with too many apps already, why constipate peoples phones when it works fast and flawlessly in a browser?

Why is this meal planner at and not on with the rest of the fitness tools?  Great question!  Because of the anticipated high traffic volumes I wanted it on a completely different server so as not to affect page load times at   I will link to like it was on my website but it will have its own URL and own server.

Why on earth would you want to share your meal plan for the day on Facebook?  Great question! Many of us have friends and family who are so out of shape that their health is in danger but we feel powerless to help them.  Ridicule and shaming are almost never effective.  The best way to help others is to lead by example. If they see you getting leaner and stronger and if they also see that its thru hard work and good nutrition, their eyes will start to open. They will realize that its not so much that you have “good genetics” but that you work hard at it. Wait for them to come to you and ask for help rather than forcing the workout/nutrition issue upon them. A great way to do this is to make occasional posts about your workouts and your meals. “Had to skip Bloodline tonight so I could get in my 5k run” sends a great message. You worked out and you had to sacrifice something without hitting your friends over the head with it. This meal planner is another great way to show that you were not born with 6-pack abs. Go ahead and post your meal plan for the day to facebook. If you have included a link to your photo and included your first name then it will show up on Facebook as “Bill’s Meal Plan” with your photo … if your name is Bill anyway. Its a great way to show that you dont have a “fast metabolism” but rather that you are very careful about what you eat and it also provides a talking point should they become interested.

Post your meal plan to Facebook

For more information on the custom meal planner, please see the custom meal planner FAQ

Nutritional styles available at

Medium Carb nutrition means a fair amount of high quality carbohydrates, typically with 40%-50% coming from quality complex carbohydrates. Most bodybuilders who are bulking or are doing a slight cut (say, less than 15% reduction) will use this nutritional plan. The carbohydrate sources are from things like legumes, whole grains, vegetables, and fruits. This type of nutrition is great for those who are very active and need quality energy sources and for those who seek to maintain their weight or those who are bulking. It can be used if you are cutting to lower your bodyfat but it can be problematic when used in this way but this is a very healthy nutritional plan to live on 365 days a year.

Low carb nutrition means very limited carbohydrates, typically 15%-25%. The carbohydrate sources in a low carb diet are from vegetables rather than from very starchy things like breads, legumes, fruits, and whole grains. Low carb diets are of most value when you are trying to lower you bodyweight and remove fat. There are many diets out there that have their own little twist on the low-carb angle but they are all similar to this. A Word of warning about my version of low carb nutrition is in order. Many low carb diets out there let you get away with nutritional murder, not me. You will not find bacon anywere on my list of foods, nor salami, nor deep fried pork rinds, nor cheese. Low carb diets by necessity need to have lots of fat in them but the fat I put into these meals are very healthy fats. In addition, a lot of the low carb diets out there are completely void of vegetables and any sort of fiber at all which can lead to significant digetstional tract health issues, again, not a problem with my healthy version of low carb here. You can bet that these low carb meals will be packed with healthy low net carb vegetables so it makes this nutritional plan healthy to maintain long term if desired. Although you could use low carb for bulking and gaining weight, I dont recommend this.

Vegetarian nutrition means no beef, fish, chicken, pork, or shellfish. High quality protein sources available to vegetarians are things like eggs and dairy along with protein from plant sources like soy, pea, or rice. Note that many people seem to think that vegetarians are at some disadvantage when it comes to adding muscle mass and getting stronger. False! Eggs and dairy products have even higher protein quality than meats like chicken, beef, pork and fish.

Vegan nutrition means that none of the foods may come from animals – period. That means no milk, no eggs, no caviar, no nothing. If it touched an animal, its not vegan. In my opinion, vegans are at a significant disadvantage when it comes to adding muscle mass. Although you can consume sufficient grams of protein from plant sources like legumes(beans), soy, peas, and rice, the problem is that you need to derate the protein because of digestability and quality. Vegan nutrition can be very, very healthy but like everything, the devil is in the details. There are vegans who are clinically obese because they eat potato chips, french fries, and cookies all day long. On the other hand, there are health based vegans like Dr McDougall and his followers who believe in only eating unprocessed legumes, nuts, seeds, and whole grains. In my opinion, it doesnt get much healthier nutrition than that. Its not optimal for bodybuilding but its sure healthy. Vegans will hate me for saying this but vegan is a bit like paleo without the meat. I suppose that because vegan came centuries before paleo that it would be much fairer to say that paleo is vegan + meat. :)

Mediterranean is not a diet, its a philosphy, and a very healthy one at that. Although you *can* lose weight as easily on the Mediterranean nutritional plan, it makes for a excellent nutritional plan 365 days a year because its so easy to adhere to. In this plan you eat a lot of foods in their natural state. Fresh vegetables, legumes, whole grains, nuts, fruits, and seeds. The fats in this diet come from plant sources like olives and rapeseed oil rather than from animal sources like lard. Processed carbs like cookies, cakes, crisps, and chips are not part of this diet. Because I am a very health minded guy,

Contest prep diet is a very niche, short term diet and its not for general purpose use. It is for people who are competing in a physique show, bodybuilding show, or models getting ready for a very important photo shoot. Its a low carb diet but with all foods removed that can cause bloating and water retention. This is a very unpleasant nutritional plan becuase of the very limited choices of foods that are available. Typically you would only use this nutritional plan the last 3 weeks before your show date.

Ketogenic diet is a special case of the low-carb diet. It is even lower in carb than a low carb diet which means that there are fewer low net-carb vegetables and more nuts and oils. Otherwise, the keto nutritional plan is simlar to the low-carb meal. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted to glucose which is transported around the body for energy. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketones which server as the energy source. An elevated level of ketone bodies in the blood, a state known as ketosis. Keto is a great way to lose fat but it makes for a difficult long term nutritional plan because our world is not keto. Non-keto temptations are everywhere. I know of some members at sweat4health who have made keto part of a healthy, long term nutritional plan but its not for everyone.

Paleo nutrition is a back to basics type nutritional plan. The idea here is that the foods we ate a thousand years ago are healthier than those we are eating today, and who can argue with that? Certainly not me! What that means is more of a hunter-gatherer type diet, as we understand it. More protein and less carbs. The carbs eaten in the paleo nutrition plan are non-starchy vegetables that would have been around for the picking rather than cultivated grains and roots like wheat and potatos. Some things that are never eaten in a paleo type nutritional plan are dairy products, grains, legumes, and anything that is processed – that can be oils, sugars, or anything else. If it wasnt just alive, or it wasnt just picked then its NOT paleo. If it came in a box, bottle, or plastic wrapper, its not paleo. If its square, round, or cube shaped, its not paleo. You get the idea. A lot of people are trying to make a buck off the paleo craze by making ridiculous things like “paleo cookies”, lol! Paleo means unprocessed and many medical professionals acknowledge that eating unprocessed foods is key to health. In the paleo meal plans, its important to mind the quality of the meat. Modern agri-business produced meats in America are full of antibiotics, hormones, and the animals have been cross-bred beyond recognizability to a 19th century farmer. Stick to grass fed, free range, organic meats.

best fitness meal planner