free 7 day example meal plans

Free Meal Plans: 7-Day Example Meal Planning Blueprint

6 mins to read.

Do you find it challenging to create personalized 7-day meal plans for clients with diverse dietary needs? Are you tired of searching for overly complicated free example diet plans online? Are your current meal plans sustainable enough to effectively support clients in achieving goals like weight loss? Find inspiration in this article to create personalized meal plans for your clients, whether to help them lose weight, manage diseases, or maintain health, using the free examples provided.

How to Utilize the Free 7-Day Example Meal Plans?

Having an individualized meal plan for your clients can give them motivation to lose weight or work on their goals. In meal planning, customizing meal plans based on your or your clients’ needs and preferences is crucial.

Use the following 7-day examples as guides for creating personalized meal plans. This way, you can make meal planning easier and more efficient.

Calculate calories, macros, and other needs

To individualize the free online diet plans, you must first calculate the BMR using different computations, such as the Mifflin-St Jeor Equation. For meal plans focused on weight loss or improving fitness in general, you can also calculate the Metabolic Equivalents (METs) to estimate your clients’ energy expenditure. To simplify this step, you can use free online tools to automatically calculate and save time.

Adjusting portion sizes

Whether you aim to lose weight or manage conditions like diabetes, adjusting portion sizes in free meal plans is crucial. It helps make a meal plan tailored to your individual needs and goals.

Consideration for allergies, intolerances, and specific diets

When you use the free meal plans, it’s crucial to check the ingredients. Ensure they match your or your clients’ dietary needs. Ignoring this can cause discomfort or serious problems from allergies or intolerances.

Also, some people follow specific diets like vegan, ketogenic, Mediterranean, or diets for specific health conditions like the Autoimmune Disease diet and DASH Diet. Considering these factors when customizing free online diet plans can make them more personalized and effective.

If you want an in-depth understanding of creating effective and sustainable meal plans, check out our ultimate guide on How to Make a Meal Plan.

Change recipes

Online meal plan examples often include recipes that may not align with your preferences. To address this, consider replacing some of the provided recipes with your own. This allows you to infuse a personal touch, ensuring the meal plan is customized to meet your preferences or those of your clients.

You can also save time by using an online recipe database tool to create your ideal recipes effortlessly. This will eliminate the need for manual recipe creation, streamlining the process for added convenience.

Substitute ingredients

Consider that certain ingredients in online free sample diet plans may not be universally available or might be uncommon and expensive. To address this, modify protein sources, carbohydrate sources, fruits, and vegetables based on what is accessible to you.

For example, in certain parts of the world, cod may not be readily available. If a recipe in an example meal plan calls for cod, consider opting for a local alternative, such as a common white fish found in your country, to replace cod in a recipe. This flexibility allows you to adapt the meal plan to the ingredients accessible to you, ensuring you can still enjoy delicious and locally-sourced options.

Opting for fresh, seasonal ingredients not only enhances cost efficiency but also ensures availability, making the meal plans more feasible and sustainable.

Free Sample 7-Day Meal Plans

Different diets and preferences need different meal plans. The following free example meal plans are generated using NutriAdmin‘s Meal Plan Generator. Feel free to utilize them as a guide, and tailor them to align with your specific needs and preferences.

We also offer software for personal trainers and health/fitness coaches that need meal plans for work.

meal plan example

Meal Plan for Adult Male for Weight Loss

According to the Dietary Guidelines for Americans, 2020-2025, an adult male’s estimated calorie needs range from 2,000 to 3,000 calories daily. Other factors, such as actual weight, height, age, health conditions, and physical activity, can impact this calculation.

It is advisable to consult a nutrition professional to ensure you are consuming the necessary nutrients needed by your body. In this example, we will use 2,000 kcal as a basis for the free example diet plan for weight loss of an adult male.

Meal Plan for Adult Female for Weight Loss

The Dietary Guidelines for Americans, 2020-2025, state that an adult female has an estimated daily calorie need of 1,600 to 2,400 calories. Furthermore, keep in mind that several factors need to be considered to determine the calorie needs as a basis for creating a customized calorie deficit meal plan.

This free meal plan contains approximately 1,800 calories per day. Feel free to use this example as a guide when making your meal plans; adjust as necessary if your goal is to lose weight.

Vegan Meal Plan

Being vegan means avoiding animal products. This 7-day meal plan can serve as a guide with quick, easy, and nutritious plant-based meals. Curated with various plant-based proteins, fruits, and vegetables, this plan not only caters to your dietary needs but also ensures delicious and satisfying options.

If you want to learn more about a vegan diet and weight loss, check out our comprehensive guide. It will help you ensure that you consume enough food and nutrients while losing weight on a vegan diet

Ketogenic Diet Meal Plan

The ketogenic diet, often referred to as the keto diet, is a specialized eating plan that prioritizes low-carbohydrate and high-fat intake, aiming to induce a state of ketosis.

While on a ketogenic diet, certain foods are restricted. This sample meal plan serves as a helpful guide to assist you in structuring your keto diet meals.

Feel free to customize it according to your specific needs for a personalized and effective approach. However, given the restrictive nature of the keto diet, it is advisable to consult with a nutrition professional, especially if you have underlying health conditions.

Mediterranean Diet Meal Plan

Inspired by the traditional eating patterns of countries bordering the Mediterranean Sea, the Mediterranean Diet emphasizes consuming fruits, vegetables, whole grains, legumes, and nuts.

Olive oil is a primary source of healthy fats. Additionally, the diet includes moderate amounts of fish, poultry, and dairy, with infrequent red meat consumption, contributing to potential health benefits such as promoting heart health and reducing the risk of chronic diseases.

This sample meal plan can serve as your blueprint for creating nutritious meals following the Mediterranean Diet. Feel free to customize it as needed to suit your preferences and dietary requirements.

Paleo Diet Meal Plan

Following ancient eating patterns, the Paleo diet emphasizes whole foods like lean meats, fish, fruits, vegetables, nuts, and seeds. Excluding processed foods, grains, dairy, and legumes, it actively promotes a return to simpler, natural eating and aims to enhance health and well-being.

This sample Paleo meal plan, with approximately 1,800 calories per day, incorporates diverse sources of protein, carbohydrates, fats, vegetables, and fruits. It serves as a foundation when creating your meal plans, allowing flexibility in adjusting different factors according to your needs.


Free meal plans found online might not fit everyone’s needs, considering diverse preferences, allergies, and health conditions. Individual factors like age, sex, height, and weight play a role too.

However, these free online diet plans can still be useful guides. By tweaking example meal plans to suit your unique preferences and goals, such as weight loss. You can customize them to better fit your lifestyle and ensure they meet your specific needs.

If you’re a nutritionist, dietitian, personal trainer, or coach seeking a more efficient way to create meal plans and considering investing in a professional app, be sure to check out our comprehensive guide to the best meal planning apps. You’ll find valuable insights, practical tips, and ideas on the top apps available.

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