# AI Meal Planner

> AI Meal Planner is a web app that generates a personalized 7-day meal plan in about 60 seconds: recipes, calorie and macro targets, and one combined grocery list. It supports 30+ diets (keto, vegan, paleo, Mediterranean, and medical diets) and one-tap meal swaps that stay on your macros. ChatGPT can draft a sample menu; this product does the calorie math, allergy filters, shopping list, and swaps.

https://ai-mealplan.com/

## Product

- [Homepage](https://ai-mealplan.com/): Meal plan generator — quiz, then a weekly plan
- [Free tools](https://ai-mealplan.com/tools): Calorie, macro, fasting, protein, BMI, and cooking calculators
- [AI recipe generator](https://ai-mealplan.com/ai-recipe-generator): Recipe maker from fridge ingredients — one meal with calories and macros
- [Recipes](https://ai-mealplan.com/recipes): High-protein recipes with macros, ingredients, and steps
- [Meal plans](https://ai-mealplan.com/meal-plan): 30+ diet and calorie templates (keto, vegan, 1500 kcal, PCOS, and more)
- [Food database](https://ai-mealplan.com/foods): Nutrition lookup by food

## Compare

- [Eat This Much alternative](https://ai-mealplan.com/eat-this-much-alternative): Eat This Much vs AI Meal Planner
- [ChatGPT meal plan](https://ai-mealplan.com/chatgpt-meal-plan): ChatGPT vs AI Meal Planner
- [Mealime alternative](https://ai-mealplan.com/mealime): Mealime vs AI Meal Planner (Mealime shutdown Oct 21, 2026)
- [eMeals alternative](https://ai-mealplan.com/emeals): eMeals vs AI Meal Planner

## Calculators

- [Vitamin D calculator](https://ai-mealplan.com/vitamin-d-calculator): Adults 19–70 need 600 IU (15 mcg) of vitamin D a day. Adults 71 and older need 800 IU (20 mcg). The supplemental upper limit from age 9 is 4,000 IU (100 mcg) a day unless a clinician advises more. The calculator estimates a daily vitamin D3 dose, minutes of midday sun from the UV index, a body-weight dose from a 25-hydroxyvitamin D blood test, and whether an amount a dog ate sits in a published cholecalciferol poisoning range (about 0.1 mg/kg / 4,000 IU/kg and above).

- [Sleep cycle calculator](https://ai-mealplan.com/sleep-cycle-calculator): Adults need 7–9 hours of sleep (National Sleep Foundation); school-age children 9–11, teens 8–10, adults 65+ 7–8. One adult sleep cycle averages about 90 minutes. Five cycles is 7 hours 30 minutes, the first count that clears the adult line of 7 or more hours. The best time to wake up is the end of a full cycle. A UK Biobank study linked falling asleep between 10:00 and 10:59 p.m. with the lowest cardiovascular rate; a consistent schedule still matters more than one clock time. The 10-5-3-2-1 rule is a bedtime countdown: no caffeine 10 hours before bed, no large meal or alcohol 5 hours before, no work 3 hours before, no screens 2 hours before, and a wind-down starting 1 hour before. 11:30 p.m. to 5:30 a.m. is 6 hours in bed. With 15 minutes to fall asleep, that is 5 hours 45 minutes — three full cycles plus 75 minutes into a fourth, so you wake mid-cycle. Deep sleep (N3) is often about 10–20% of a full adult night, roughly 45–90 minutes on a 7.5-hour night; 40 minutes is under that band. REM is about 20–25% of a healthy adult night. For a 6:30 a.m. alarm, five cycles, and 15 minutes to fall asleep, bedtime is 10:45 p.m. A 7:00 a.m. alarm on the same night is 11:15 p.m.

## Optional

- [Create a plan](https://ai-mealplan.com/onboarding): Start the quiz
- [Grocery list generator](https://ai-mealplan.com/grocery-list-generator): Free shopping-list tool