Sample Weekly Plans

A full week of meals and movement — for every stage of life.

Ten complete example weeks, one for each life stage — every meal with calories and macros, day-by-day exercise, micronutrient coverage, and the physiological changes a consistent week drives. Built the way the app thinks, sized for a normal healthy person in each group.

Male

👦

Child (6–11)

133 cm · 29 kg · BMI 16.4 1,800
kcal/day 🧑‍🎓

Teenager (12–17)

170 cm · 58 kg · BMI 20.1 2,600
kcal/day 🧍

Young adult (18–35)

176 cm · 72 kg · BMI 23.2 2,700
kcal/day 👨

Middle age (36–55)

176 cm · 79 kg · BMI 25.5 2,400
kcal/day 👴

Older adult (56+)

173 cm · 76 kg · BMI 25.4 2,200
kcal/day

Female

👧

Child (6–11)

132 cm · 28 kg · BMI 16.1 1,600
kcal/day 👩‍🎓

Teenager (12–17)

162 cm · 52 kg · BMI 19.8 2,000
kcal/day 🧍‍♀️

Young adult (18–35)

163 cm · 60 kg · BMI 22.6 2,100
kcal/day 👩

Middle age (36–55)

162 cm · 66 kg · BMI 25.1 2,000
kcal/day 👵

Older adult (56+)

159 cm · 64 kg · BMI 25.3 1,800
kcal/day

Looking for a vegetarian, vegan, or allergy-aware version? These pages teach the structure on typical healthy profiles; the app builds the week around your diet, cuisine, and calorie needs — and adapts it as your body changes. Get the app →

Practice

Build your own week

The interactive worksheet computes your BMI, BMR, calorie target, and macros from your own numbers — then auto-totals your week as you plan it. Download it to keep practicing offline, or print the blank sheet.

🧩 Open the interactive worksheet ⬇️ Offline worksheet (HTML) 🖨️ Printable blank sheet (PDF)
How to use these

From example to habit

🔍

1. Find your group

Pick the plan closest to your age and sex. The profile chips show the assumed height, weight, and calorie target — note how yours differ.

📋

2. Study the shape

Notice the patterns, not the exact foods: protein at every meal, fiber all day, colorful variety, and movement most days with one easy day.

✏️

3. Practice your own

Use the worksheet to compute your targets, then draft your week. In the app, the same thinking runs live — with 4,995 foods and 5,404 exercises.

Educational example only. These sample plans assume a normal, healthy person of average size for the group and are provided for education and practice — they are not medical or dietary advice. Individual needs vary with health conditions, medications, and goals; consult a qualified professional before changing your diet or exercise routine. See our full disclaimer.