Rachel Benight, RD
Macro Calculator + Meal Planning ToolYour calorie & protein numbers, plus meals to help you hit them. No tracking app required.
How This Works
- Your Stats โ Age, height, weight, and any food allergies
- Goal & Activity โ How active you are, and what you're working toward
- Your Meals โ Build your whole week in one tap
- Grocery List โ Your list and a printable calendar, ready to go
Here's What I'd Aim For
You'll see ranges here, not exact numbers โ what you eat naturally shifts day to day, and that's completely normal.
Add a meal below and this will fill in
Add a meal below and this will fill in
Add a meal below and this will fill in
Build Your Week
Answer a few quick questions below and I'll build your whole week for you โ repeating just two breakfasts and rotating through a few snacks, built the same way Rachel actually plans her own. Nothing is locked in โ swap out anything you don't love afterward, one meal at a time.
Nothing picked yet. Use "Build My Week" above to build your whole week at once.
Your Week, at a Glance
A quick visual before you go โ print it off for the fridge if that's helpful.
Grocery List
Built from whatever you've selected โ grouped by aisle, with quantities included.
Buying something at Costco or Sam's? Tick ๐ฆ on that item. Printing then splits it into a separate bulk-store list, still grouped by aisle โ everything else stays on your regular grocery list.
๐ Hi, I'm Rachel โ a dietitian and a mom of two who got tired of reinventing meals every week. I built this to do that thinking for me, and I still use it myself.
How would you like to use this?
Pick whichever fits โ you can always start over and switch later.