Meal plans by cuisine
Eating well doesn't mean giving up the food you love. Each guide below is a 7-day meal plan built from one cuisine's everyday home cooking, with a sample day weighed ingredient by ingredient and its calories, protein, carbs and fat calculated from USDA FoodData Central.
They are the 9 cuisines Meal Planner Pro can plan for. Each guide also covers the staples to keep at home, vegetarian, vegan and pescatarian swaps, and the allergens to watch in that cuisine.
Choose a cuisine
Desi meal plan
Chana masala with brown rice and cucumber raita; chicken karahi with roti, masoor dal and kachumber salad.
Sample day: about 1,880 kcal
Italian meal plan
Pasta e fagioli (pasta and bean soup); chicken cacciatore with crusty bread and a green salad.
Sample day: about 1,680 kcal
Mexican meal plan
Chicken burrito bowl; fish tacos with cabbage slaw and yogurt crema.
Sample day: about 1,640 kcal
Chinese meal plan
Tofu and broccoli stir-fry with brown rice; steamed cod with ginger and scallion, garlic pak choi and rice.
Sample day: about 1,580 kcal
Japanese meal plan
Cold soba noodles with edamame and cucumber; chicken teriyaki with rice, spinach and carrots.
Sample day: about 1,520 kcal
Spanish meal plan
Lentejas (lentil and vegetable stew) with bread; chicken and vegetable paella with a green salad.
Sample day: about 1,640 kcal
Middle Eastern meal plan
Chicken shawarma bowl with bulgur and hummus; red lentil soup (shorbat adas) with fattoush-style salad.
Sample day: about 1,640 kcal
French meal plan
Salade niçoise; roast chicken with ratatouille and green lentils.
Sample day: about 1,560 kcal
Thai meal plan
Chicken larb with sticky rice and fresh vegetables; green curry with tofu and vegetables, with brown rice.
Sample day: about 1,470 kcal
Plan a week in your cuisines
Pick one cuisine or several, add your diet, allergies and goal, and Meal Planner Pro builds your 7-day plan with recipes and a grocery list.
Create My Meal PlanPlans from $8.99/week. No free plan or trial. See pricing
Frequently Asked Questions
9 cuisines, the same ones listed on this page. You can pick several in the quiz, and your week rotates through them, one cuisine per day.
Yes. Choose more than one cuisine in the quiz and each day of your plan uses a different one in turn, so a week might go desi, Italian, Thai and back again.
Every ingredient on the sample day is weighed and matched to a USDA FoodData Central record, so its numbers can be checked. The other six days give you dishes to cook; your own plan in the app comes with calorie and macro targets for every day.