High-Protein Meal Planner

Yes. You get a full day of meals with calories, protein, carbs and fat, built to your targets, with no signup and no card. A free baisics account unlocks the full 7-day plan.

It is a deterministic solver, not an AI. It chooses a breakfast, lunch, dinner and snack from the baisics recipe library, then scales each serving in half-serving steps until the day lands within 5% of your calorie target and at or above your protein target. Same inputs give the same plan; Shuffle changes the seed.

From the stored recipe pages. The planner never writes its own numbers or recipes: every meal is a baisics recipe you can open, and the plan is that recipe's macros multiplied by the servings shown.

The planner says so. When whole-food recipes cannot reach your protein at your calorie level it gets as close as it can and tells you the gap would need a shake or extra Greek yogurt or cottage cheese, instead of pretending.

Yes. Pick the gear you own (slow cooker, Instant Pot, both, or none) and type ingredients to skip. Skips match recipe names and ingredient lists, so always check labels yourself if you have an allergy.

Get your calories from the TDEE calculator and your protein from the macro calculator, then jump straight here from either result. As a rule of thumb, studies of people who lift put useful protein at about 1.4 to 2.0 g per kg of body weight per day.