Samsonizer Plan Grocery & Prep 01 Set your daily targets Enter your targets or calculate them in the Macro Planner.
02 Your planned week Daily averages compared with your current targets.
7/ 7 days near target Calories 2,007 kcal Target 2,000 kcal
Protein 150 g Target 150 g
Carbs 243 g Target 240 g
Fat 49 g Target 50 g
Samsonizer created a starter week based on your targets. Review the meals and adjust portions for your preferences, appetite, and specific food brands.
Breakfast Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
353 kcal · 24P · 39C · 11F
Lunch Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
275 kcal · 23P · 34C · 6F
Snack Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
406 kcal · 38P · 50C · 6F
Dinner Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
975 kcal · 65P · 117C · 27F
Breakfast Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
235 kcal · 18P · 33C · 4F
Lunch Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
270 kcal · 22P · 34C · 5F
Snack Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
600 kcal · 42P · 72C · 17F
Dinner Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
900 kcal · 69P · 108C · 21F
Wed
Wednesday Breakfast Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
353 kcal · 24P · 39C · 11F
Lunch Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
275 kcal · 23P · 34C · 6F
Snack Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
406 kcal · 38P · 50C · 6F
Dinner Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
975 kcal · 65P · 117C · 27F
Breakfast Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
235 kcal · 18P · 33C · 4F
Lunch Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
270 kcal · 22P · 34C · 5F
Snack Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
600 kcal · 42P · 72C · 17F
Dinner Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
900 kcal · 69P · 108C · 21F
Breakfast Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
353 kcal · 24P · 39C · 11F
Lunch Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
275 kcal · 23P · 34C · 6F
Snack Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
406 kcal · 38P · 50C · 6F
Dinner Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
975 kcal · 65P · 117C · 27F
Breakfast Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
235 kcal · 18P · 33C · 4F
Lunch Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
270 kcal · 22P · 34C · 5F
Snack Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
600 kcal · 42P · 72C · 17F
Dinner Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
900 kcal · 69P · 108C · 21F
Breakfast Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
353 kcal · 24P · 39C · 11F
Lunch Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
275 kcal · 23P · 34C · 6F
Snack Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
406 kcal · 38P · 50C · 6F
Dinner Choose a meal Eggs, oats & fruit Protein oatmeal & banana Chicken rice bowl Turkey sandwich & fruit Tuna rice bowl Tilapia & sweet potato Lean beef rice bowl Protein shake & banana Yogurt, fruit & nuts Salmon & potatoes 0.5× 0.75× 1× 1.25× 1.5× 2×
975 kcal · 65P · 117C · 27F
Make it yours
Add a custom meal Enter nutrition from your recipe or food labels. Custom meals are available during this planning session but are not saved to an account.
Your week is ready to use. Turn starter meals into a grocery list or print the weekly plan. How it works
Turn daily targets into a repeatable week. 01 Choose meals Use the starter library or enter nutrition from your own recipes and labels.
02 Lay out the week Assign meals and portions to each day, then copy useful daily templates.
03 Follow the plan Prepare what the week calls for and review outcomes instead of tracking every bite.
Meal values are planning estimates and vary by brand, recipe, preparation method, and serving size. Verify food labels or recipe nutrition when precision matters. This tool provides general educational information, not medical advice.