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Meal Plans · CraftMyMeals | CraftMyMeals

Home›Meal plans

50 DIETITIAN-DESIGNED PLANS · ALL FREE

Find a meal plan that actually fits your week

Every plan is designed by a registered dietitian, medically reviewed, and built for real life — full grocery lists, batch-prep schedules, and realistic results. Pick by goal, condition, duration, or eating style.

50

Total plans

15

Categories

2

Durations

∞

Custom variations

14-Day Indian Sunday Meal-Prep Plan (Batch-Cook, 2,000 kcal)

★ MOST POPULAR

GENERAL HEALTH · 14 DAYS

14-Day Indian Sunday Meal-Prep Plan (Batch-Cook, 2,000 kcal)

Real 14-day Indian Sunday meal-prep plan — batch cook for the week.

See full plan →

Showing 50 plans

Detailed plans

Full schedules · grocery lists · prep guides

14-Day Indian Sunday Meal-Prep Plan (Batch-Cook, 2,000 kcal)

GENERAL HEALTH · 14 DAYS

14-Day Indian Sunday Meal-Prep Plan (Batch-Cook, 2,000 kcal)

2000 kcal·Any·Indian

14-Day Indian Quick 30-Minute Dinner Meal Plan (2,000 kcal)

GENERAL HEALTH · 14 DAYS

14-Day Indian Quick 30-Minute Dinner Meal Plan (2,000 kcal)

2000 kcal·Any·Indian

14-Day Indian Gut-Healing Meal Plan (Fermented + Prebiotic, 1,900 kcal)

GENERAL HEALTH · 14 DAYS

14-Day Indian Gut-Healing Meal Plan (Fermented + Prebiotic, 1,900 kcal)

1900 kcal·Any·Indian

14-Day Indian Endurance Athlete Meal Plan (Marathon / High-Volume Training, 3,000 kcal)

GENERAL HEALTH · 14 DAYS

14-Day Indian Endurance Athlete Meal Plan (Marathon / High-Volume Training, 3,000 kcal)

3000 kcal·Any·Indian

14-Day Indian Beginner Gym Meal Plan (Recomp, 1,800 kcal)

GENERAL HEALTH · 14 DAYS

14-Day Indian Beginner Gym Meal Plan (Recomp, 1,800 kcal)

1800 kcal·Any·Indian

14-Day Indian Non-Veg Muscle-Building Meal Plan (150g Protein, 2,800 kcal)

GENERAL HEALTH · 14 DAYS

14-Day Indian Non-Veg Muscle-Building Meal Plan (150g Protein, 2,800 kcal)

2800 kcal·Any·Indian

14-Day Indian Weight-Loss Meal Plan (High Protein, 1,500 kcal)

GENERAL HEALTH · 14 DAYS

14-Day Indian Weight-Loss Meal Plan (High Protein, 1,500 kcal)

1500 kcal·Any·Indian

14-Day Budget Indian Meal Plan (₹150/day, 2,000 kcal)

GENERAL HEALTH · 14 DAYS

14-Day Budget Indian Meal Plan (₹150/day, 2,000 kcal)

2000 kcal·Any·Indian

14-Day Indian School Lunchbox Meal Plan (Kid-Friendly, 1,600 kcal)

GENERAL HEALTH · 14 DAYS

14-Day Indian School Lunchbox Meal Plan (Kid-Friendly, 1,600 kcal)

1600 kcal·Any·Indian

14-Day Newly-Married Couple Meal Plan India (Regional Variety, 2,000 kcal)

GENERAL HEALTH · 14 DAYS

14-Day Newly-Married Couple Meal Plan India (Regional Variety, 2,000 kcal)

2000 kcal·Any·Indian

14-Day Family Indian Meal Plan (4-Person, Kid-Friendly, 2,000 kcal/adult)

GENERAL HEALTH · 14 DAYS

14-Day Family Indian Meal Plan (4-Person, Kid-Friendly, 2,000 kcal/adult)

2000 kcal·Any·Indian

14-Day Office Tiffin Meal Plan India (No-Microwave, 2,000 kcal)

GENERAL HEALTH · 14 DAYS

14-Day Office Tiffin Meal Plan India (No-Microwave, 2,000 kcal)

2000 kcal·Any·Indian

14-Day Hostel/PG Meal Plan India (Budget, 2,200 kcal)

GENERAL HEALTH · 14 DAYS

14-Day Hostel/PG Meal Plan India (Budget, 2,200 kcal)

2200 kcal·Any·Indian

14-Day No-Onion-No-Garlic Indian Meal Plan (Vaishnav, 1,900 kcal)

GENERAL HEALTH · 14 DAYS

14-Day No-Onion-No-Garlic Indian Meal Plan (Vaishnav, 1,900 kcal)

1900 kcal·Vegetarian·Indian

14-Day Sattvic Meal Plan (Yogic, Pure, 1,800 kcal)

GENERAL HEALTH · 14 DAYS

14-Day Sattvic Meal Plan (Yogic, Pure, 1,800 kcal)

1800 kcal·Vegetarian·Indian

14-Day Jain Meal Plan (No Root Vegetables, No Onion-Garlic, 1,900 kcal)

GENERAL HEALTH · 14 DAYS

14-Day Jain Meal Plan (No Root Vegetables, No Onion-Garlic, 1,900 kcal)

1900 kcal·Vegetarian·Indian

14-Day Indian Eggetarian Muscle-Building Meal Plan (120g Protein, 2,700 kcal)

GENERAL HEALTH · 14 DAYS

14-Day Indian Eggetarian Muscle-Building Meal Plan (120g Protein, 2,700 kcal)

2700 kcal·Any·Indian

14-Day Indian Toddler Meal Plan (1-5 Years, 1,200 kcal)

GENERAL HEALTH · 14 DAYS

14-Day Indian Toddler Meal Plan (1-5 Years, 1,200 kcal)

1200 kcal·Any·Indian

14-Day Strict Lacto-Vegetarian Indian Meal Plan (Pure Veg, 1,900 kcal)

GENERAL HEALTH · 14 DAYS

14-Day Strict Lacto-Vegetarian Indian Meal Plan (Pure Veg, 1,900 kcal)

1900 kcal·Vegetarian·Indian

14-Day Indian Anti-Inflammatory Meal Plan (Turmeric-Forward, 1,900 kcal)

CHRONIC INFLAMMATION · 14 DAYS

14-Day Indian Anti-Inflammatory Meal Plan (Turmeric-Forward, 1,900 kcal)

1900 kcal·Any·Indian

14-Day Indian Fatty Liver (NAFLD) Meal Plan (Indo-Mediterranean, 1,700 kcal)

NAFLD · 14 DAYS

14-Day Indian Fatty Liver (NAFLD) Meal Plan (Indo-Mediterranean, 1,700 kcal)

1700 kcal·Any·Indian

14-Day Indian IBS / Gut-Friendly Meal Plan (Low-FODMAP, 1,900 kcal)

14-Day Indian IBS / Gut-Friendly Meal Plan (Low-FODMAP, 1,900 kcal)

1900 kcal·Any·Indian

14-Day Indian Hypothyroid Meal Plan (1,700 kcal)

HYPOTHYROID · 14 DAYS

14-Day Indian Hypothyroid Meal Plan (1,700 kcal)

1700 kcal·Any·Indian

14-Day Indian Senior Meal Plan (65+, Soft-Texture, High-Protein)

GENERAL · 14 DAYS

14-Day Indian Senior Meal Plan (65+, Soft-Texture, High-Protein)

1900 kcal·Any·Indian

14-Day Indian High-Cholesterol Meal Plan (Portfolio Diet, 1,800 kcal)

HIGH CHOLESTEROL · 14 DAYS

14-Day Indian High-Cholesterol Meal Plan (Portfolio Diet, 1,800 kcal)

1800 kcal·Any·Indian

14-Day Indian Postpartum Meal Plan (First 2 Weeks, 2,400 kcal)

LACTATION · 14 DAYS

14-Day Indian Postpartum Meal Plan (First 2 Weeks, 2,400 kcal)

2400 kcal·Any·Indian

14-Day Indian Pregnancy Meal Plan (2,200 kcal, Folate + Iron + Calcium)

PREGNANCY · 14 DAYS

14-Day Indian Pregnancy Meal Plan (2,200 kcal, Folate + Iron + Calcium)

2200 kcal·Any·Indian

14-Day Indian Hypertension Meal Plan (Indian DASH, 1,800 kcal)

HYPERTENSION · 14 DAYS

14-Day Indian Hypertension Meal Plan (Indian DASH, 1,800 kcal)

1800 kcal·Any·Indian

14-Day Indian PCOS Meal Plan (1,700 kcal, Low-GL Anti-Inflammatory)

PCOS · 14 DAYS

14-Day Indian PCOS Meal Plan (1,700 kcal, Low-GL Anti-Inflammatory)

1700 kcal·Any·Indian

14-Day Indian Diabetic Meal Plan (1,800 kcal, Low-GL)

DIABETES · 14 DAYS

14-Day Indian Diabetic Meal Plan (1,800 kcal, Low-GL)

1800 kcal·Any·Indian

7-Day Sunday Meal-Prep Plan (Cook Once, Eat 5 Days)

GENERAL · 7 DAYS

7-Day Sunday Meal-Prep Plan (Cook Once, Eat 5 Days)

2000 kcal·Any·Modern

ModernMediterranean

7-Day Quick (30-Minute) Dinner Meal Plan

GENERAL · 7 DAYS

7-Day Quick (30-Minute) Dinner Meal Plan

2000 kcal·Any·Modern

7-Day Lactation (Breastfeeding) Meal Plan (+500 kcal)

LACTATION · 7 DAYS

7-Day Lactation (Breastfeeding) Meal Plan (+500 kcal)

2400 kcal·Any·Modern

7-Day Menopause Meal Plan (Phytoestrogens + Calcium)

MENOPAUSE · 7 DAYS

7-Day Menopause Meal Plan (Phytoestrogens + Calcium)

1800 kcal·Any·Mediterranean

MediterraneanIndian

7-Day Fatty Liver (NAFLD) Meal Plan

FATTY LIVER · 7 DAYS

7-Day Fatty Liver (NAFLD) Meal Plan

1700 kcal·Any·Mediterranean

7-Day Anti-Inflammatory Meal Plan (Joint + Autoimmune Support)

GENERAL · 7 DAYS

7-Day Anti-Inflammatory Meal Plan (Joint + Autoimmune Support)

1900 kcal·Any·Mediterranean

7-Day High-Cholesterol Meal Plan (LDL-Lowering)

HIGH CHOLESTEROL · 7 DAYS

7-Day High-Cholesterol Meal Plan (LDL-Lowering)

1800 kcal·Any·Mediterranean

7-Day Type 2 Diabetes Meal Plan (Stable Blood Sugar)

DIABETES · 7 DAYS

7-Day Type 2 Diabetes Meal Plan (Stable Blood Sugar)

1800 kcal·Any·Mediterranean

MediterraneanIndian

7-Day Pre-Diabetes Reversal Meal Plan (Low Glycemic Load)

DIABETES · 7 DAYS

7-Day Pre-Diabetes Reversal Meal Plan (Low Glycemic Load)

1600 kcal·Any·Mediterranean

MediterraneanIndian

7-Day Weight-Loss Meal Plan (1,500 kcal, High Protein)

GENERAL · 7 DAYS

7-Day Weight-Loss Meal Plan (1,500 kcal, High Protein)

1500 kcal·Any·Modern

ModernMediterranean

7-Day High-Protein Vegan Meal Plan (1,800 kcal, 90g Protein)

VEGAN · 7 DAYS

7-Day High-Protein Vegan Meal Plan (1,800 kcal, 90g Protein)

1800 kcal·Vegan·Mediterranean

MediterraneanIndian

7-Day Vegetarian Meal Plan (1,800 kcal)

VEGETARIAN · 7 DAYS

7-Day Vegetarian Meal Plan (1,800 kcal)

1800 kcal·Vegetarian·Indian

IndianMediterranean

7-Day Teen Athlete Meal Plan (3,200 kcal, Training)

GENERAL · 7 DAYS

7-Day Teen Athlete Meal Plan (3,200 kcal, Training)

3200 kcal·Any·Modern

7-Day Senior Meal Plan (65+: High-Protein, Soft Texture)

GENERAL · 7 DAYS

7-Day Senior Meal Plan (65+: High-Protein, Soft Texture)

1900 kcal·Any·Modern

7-Day Whole30 Sample Meal Plan

GENERAL · 7 DAYS

7-Day Whole30 Sample Meal Plan

2000 kcal·Any·Modern

ModernMediterranean

7-Day Low-FODMAP Meal Plan (IBS Elimination Phase)

7-Day Low-FODMAP Meal Plan (IBS Elimination Phase)

1900 kcal·Any·Modern

7-Day Dairy-Free Meal Plan (Lactose-Intolerant Safe)

GENERAL · 7 DAYS

7-Day Dairy-Free Meal Plan (Lactose-Intolerant Safe)

2000 kcal·Any·Modern

7-Day Gluten-Free Meal Plan (Celiac-Safe)

GENERAL · 7 DAYS

7-Day Gluten-Free Meal Plan (Celiac-Safe)

2000 kcal·Any·Modern

7-Day Family Meal Plan (Kids Eat Too)

GENERAL · 7 DAYS

7-Day Family Meal Plan (Kids Eat Too)

2000 kcal·Any·American

AmericanItalian

7-Day Budget Meal Plan ($50/Week)

GENERAL · 7 DAYS

7-Day Budget Meal Plan ($50/Week)

2000 kcal·Any·American

Browse by category

Tap any category to filter the plan list above

CONDITION · 19 plans

Vegetarian

DIET · 5 plans

Diabetes

CONDITION · 3 plans

High Cholesterol

CONDITION · 2 plans

High Cholesterol

OUR PROCESS

How every plan gets built

01

Designed by an RD

A registered dietitian writes the macro plan and selects every meal.

02

Tested in real kitchens

5+ home cooks run the rotation for a week before publication.

03

Medically reviewed

Each plan is reviewed against current ADA, AHA, USDA, and NIH guidance.

04

Updated quarterly

We re-review every plan against new clinical evidence at least 4× per year.

POPULAR SEARCHES

People also looked for

7-day weight loss meal plan 14-day weight loss meal plan High-protein meal plan Mediterranean diet meal plan Diabetic meal plan Vegan weight loss 1500 calorie meal plan 1800 calorie meal plan 2000 calorie meal plan Low-carb meal plan Low-FODMAP meal plan Heart-healthy DASH diet PCOS meal plan Pregnancy meal plan Muscle building meal plan Budget meal plan $50/week Family meal plan

→

IBS

CONDITION · 2 plans

Lactation

CONDITION · 2 plans

CONDITION · 1 plan

Chronic Inflammation

Fatty Liver

CONDITION · 1 plan

Hypertension

CONDITION · 1 plan

CONDITION · 1 plan

Menopause

CONDITION · 1 plan

CONDITION · 1 plan

PCOS

CONDITION · 1 plan

Pregnancy

CONDITION · 1 plan

Vegan

Kidney-friendly meal plan

Gluten-free meal plan

Low-sodium meal plan

Anti-inflammatory diet

Meal prep ideas