Is the Meal Plan Builder free?

Yes — the builder, grocery list export, and every recipe are 100% free. No account required to generate your first plan.

How many recipes does it choose from?

The planner pulls from over 400 dietitian-reviewed Mediterranean recipes. New recipes are added every week.

Yes. After generating your plan, enter your email and we'll send you the full menu plus a printable grocery list.

You can exclude gluten, dairy, or all animal products. Any recipe containing an excluded ingredient is filtered out before the plan is generated.

Interactive

Five hands-on tools that turn Mediterranean eating into a daily habit — no signup required to try any of them.

3 min

Generate a personalized 3-, 5-, 7-, or 14-day Mediterranean menu with recipes and macros.

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1 min

Turn any set of recipes into a consolidated shopping list, grouped by aisle.

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30 sec

Scale servings up or down — quantities and calories adjust instantly.

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1 min

Get daily calorie, protein, carb, and fat targets tailored to your goal.

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30 sec

Enter ingredients you have on hand — get matching Mediterranean recipes.

Open tool →