Delicious Weekly Meal Plan, Personalized to Meet Your Nutrition Goals

While maintaining all the control and flexibility so you only eat the meals you want and don't have to pick off a weekly menu or limited cookbook

Tell Us About You

Enter your body composition, goals, and activity level. Our Smart Nutrition Engine calculates your ideal macros automatically.

Generate Your Weekly Plan

Choose how many meals you want MealFlow to handle each week. The Adaptive Meal Plan Generator builds meals that precisely hit your targets.

Shop in One Click

Connect Instacart to order every ingredient automatically and save hours of planning and shopping every week.

From "What Should I Eat?" to "Everything Is Already Planned."

Complete Toolkit

Everything You Need to Eat for Your Goals

Whether you cook daily or just a few nights a week, MealFlow adapts to your lifestyle, not the other way around.

Smart Nutrition Engine

Calculates your ideal calorie & macro targets from body + activity level
Adapts as your habits and progress change
Removes the guesswork from what and how much to eat

Adaptive Meal Plan Generator

Auto-builds your perfect weekly plan aligned to your macro targets
Adjusts for meals out, skipped days, or travel
Regenerates instantly when you tweak goals or preferences

Weekly Nutrition Calendar

See meals by day and compare nutrition vs. targets. Spot over/under quickly and rebalance. Stay consistent at a glance.

Meal Creation Modes

Simple (≤30 min), Creative (bold flavors), Meal Prep (stores 5 days), Budget ($2–$4/serving), Craving (type any idea), Edit (tweak instantly). Keeps healthy eating exciting and sustainable.

Auto Grocery Integration

One-click Instacart grocery list & checkout. Exact quantities per serving to cut waste. Updates automatically as your plan changes.

Your Problems → Our Solutions

Problem	Solution
I do not have time to plan	Plan generates instantly
I hate tracking	Smart macro targets with visual plan vs target
I eat out often	Portion recalculator rebalances the week
Groceries take too long	One-click Instacart with exact amounts
Healthy food gets boring	Creative mode and instant swaps
I need cheap options	Budget mode $2–$4 per serving
I want to meal prep	Meal prep mode stores for up to a week
I want full control	Modify any meal and the plan rebalances

Problem

I do not have time to plan

Solution

Plan generates instantly

Problem

I hate tracking

Solution

Smart macro targets with visual plan vs target

Problem

I eat out often

Solution

Portion recalculator rebalances the week

Problem

Groceries take too long

Solution

One-click Instacart with exact amounts

Problem

Healthy food gets boring

Solution

Creative mode and instant swaps

Problem

I need cheap options

Solution

Budget mode $2–$4 per serving

Problem

I want to meal prep

Solution

Meal prep mode stores for up to a week

Problem

I want full control

Solution

Modify any meal and the plan rebalances

Frequently Asked Questions

Ready to Let Meal Flow Handle Your Nutrition?

Get a nutritionist, a meal planner, and grocery prep, all in one simple app.