AI personalized meal plan
Updated on Aug 2, 2025
Get tailored nutrition with our AI personalized meal plan. Backed by smart technology, this plan adapts to your dietary needs and preferences to help you eat better every day—effortlessly.
Meal plan grocery list
Meats
Chicken breast
Ground turkey
Fish & seafood
Canned tuna
Dairy & eggs
Eggs
Greek yogurt
Almond milk
Whey protein
Low-fat cheese
Dry goods
Oats
Brown rice
Quinoa
Whole wheat wraps
Fresh grocery
Sweet potatoes
Broccoli
Spinach
Bell peppers
Carrots
Cucumbers
Cherry tomatoes
Avocados
Bananas
Apples
Blueberries
Lemon
Garlic
Plant based
Almonds
Peanut butter
Hummus
Chickpeas
Lentils
Spices & sauces
Olive oil
Meal plan overview
Get custom support with the AI personalized meal plan. This plan uses smart technology to tailor meals to your unique goals, preferences, and dietary needs.
Ideal for anyone wanting guidance without guesswork. Enjoy meals that adapt with you—automatically and intelligently.
Foods to eat
Balanced proteins: Include chicken, turkey, tuna, and plant-based options as needed.
Complex carbs: Use oats, brown rice, and sweet potatoes for energy.
Smart dairy: Choose Greek yogurt and cottage cheese for high protein and low sugar.
Fresh produce: Eat a mix of vegetables and fruits tailored to your goals.
Healthy fats: Add avocado, olive oil, and nuts in moderation.
Functional extras: Use hummus, protein powder, and herbs based on AI suggestions.
✅Tip
Foods not to eat
Generic products: Avoid one-size-fits-all products that don’t match your needs.
Empty calories: Limit chips, soda, and fast food that offer little nutritional value.
Excess sugar: Watch for hidden sugars in sauces, cereals, and snacks.
Highly processed items: Reduce frozen meals, instant noodles, and packaged sweets.
Allergens (if applicable): Avoid foods flagged by your AI as incompatible with your profile.
Fad ingredients: Skip trendy add-ons that don’t serve your personalized goals.
Read more about key products
Main benefits
The AI personalized meal plan adapts to your unique dietary needs and goals using intelligent food selection. Whether you're targeting weight loss, muscle gain, or balanced nutrition, the plan evolves with your preferences. Personalized recommendations make it efficient and easy to follow. It offers structure without rigidity.
How to budget on this meal plan
Use your personalized plan to guide smart bulk purchases like oats, legumes, or frozen veggies. Adjust recipes based on deals at your local store. Choose multipurpose items like Greek yogurt or eggs. Set a weekly meal schedule to reduce impulse buys and food waste.
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Packed with vitamins, minerals, and antioxidants:
Extra tips
Snacks tailored to your smart meal plan:
- Protein smoothie with berries
- Boiled eggs with a pinch of salt
- Greek yogurt with flaxseed
- Whole grain crackers with hummus
- Banana with almond butter
- Raw veggie sticks and cottage cheese
- Tofu cubes with sesame seeds
Use your hydration goals to guide daily water intake. Combine water with lemon or mint for variety. Unsweetened green tea and black coffee can be included in moderation. Smoothies tailored to your needs with protein powder and almond milk offer nutrients and hydration. Track fluids to meet your personal targets.
Rotate different protein sources like turkey, lentils, and tofu based on your personalized goals. Add nutrient-dense vegetables like spinach, bell peppers, and broccoli. Use high-quality fats such as avocado and flaxseed oil. Incorporate whole grains and legumes for fiber and variety. Drink water consistently to support metabolism and nutrient delivery.
Meal plan suggestion
Day 1
- Breakfast:Oats with almond milk, banana slices, and almonds
- Lunch:Grilled chicken breast with quinoa, roasted broccoli, and lemon-garlic dressing
- Dinner:Ground turkey stuffed bell peppers with brown rice
- Snack:Greek yogurt with blueberries and a spoon of peanut butter
- Calories🔥: 2000Fat💧: 75gCarbs🌾: 190gProtein🥩: 140g
Day 2
- Breakfast:Protein smoothie with almond milk, whey protein, and a banana
- Lunch:Chickpea and spinach salad with cherry tomatoes and olive oil
- Dinner:Baked salmon (substitute with canned tuna) with sweet potatoes and steamed carrots
- Snack:Whole wheat wrap with hummus, cucumbers, and low-fat cheese
- Calories🔥: 1950Fat💧: 70gCarbs🌾: 185gProtein🥩: 135g
Day 3
- Breakfast:Scrambled eggs with spinach and whole wheat wrap
- Lunch:Grilled ground turkey with brown rice and steamed broccoli
- Dinner:Lentil and vegetable stew with carrots, bell peppers, and garlic
- Snack:Greek yogurt with almond butter and blueberries
- Calories🔥: 2000Fat💧: 72gCarbs🌾: 195gProtein🥩: 138g
Day 4
- Breakfast:Oats with chopped apples, cinnamon (optional), and almonds
- Lunch:Chicken breast quinoa bowl with cherry tomatoes, cucumbers, and lemon-olive oil dressing
- Dinner:Baked sweet potato with hummus and sautéed spinach
- Snack:Whey protein shake and sliced carrots with peanut butter
- Calories🔥: 1950Fat💧: 70gCarbs🌾: 190gProtein🥩: 140g
Day 5
- Breakfast:Greek yogurt with banana slices and a spoon of almond butter
- Lunch:Whole wheat wrap with canned tuna, spinach, and low-fat cheese
- Dinner:Ground turkey and lentil stir-fry with bell peppers and carrots
- Snack:Apple slices with peanut butter and a handful of almonds
- Calories🔥: 2000Fat💧: 75gCarbs🌾: 190gProtein🥩: 138g
Day 6
- Breakfast:Smoothie with almond milk, whey protein, blueberries, and spinach
- Lunch:Quinoa and chickpea bowl with roasted carrots and garlic dressing
- Dinner:Chicken breast with mashed sweet potatoes and sautéed kale (use spinach)
- Snack:Rice cake (substitute with wrap piece) with hummus and cherry tomatoes
- Calories🔥: 1950Fat💧: 70gCarbs🌾: 185gProtein🥩: 140g
Day 7
- Breakfast:Oats with almond milk, banana slices, and a sprinkle of flaxseed (optional)
- Lunch:Grilled chicken breast wrap with hummus, spinach, and cucumbers
- Dinner:Baked ground turkey with brown rice and roasted broccoli and garlic
- Snack:Greek yogurt with peanut butter and apple slices
- Calories🔥: 2000Fat💧: 75gCarbs🌾: 190gProtein🥩: 140g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️Keep in mind
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Listonic team
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