MDI Ally

Meal Planner

Set your carb/fiber/protein targets and filters, then generate a sample day of meals. Log in to get AI-created recipes and photos tailored to your targets.

Configure your daily plan

Macro targets, dietary preferences, cuisines, and meal types to include.

Estimate from body stats (optional)

Fills in starting targets from your weight, height, and gender, a simplified estimate, not a prescription.

|
|
|
Your upcoming meal (for simulation)

Used to simulate a projected glucose curve for any suggested or generated food below, so no need to re-enter it per food.

Suggested foods explorer

Browse everything matching your current filters.

Avocado & Poached Egg Sourdough
Vegetarian • Dairy & Paneer
Avocado & Poached Egg Sourdough

Artisan sourdough toast with mashed avocado, poached eggs, and microgreens.

C: 30gF: 7gP: 15g
Herb Grilled Chicken & Quinoa Salad
Non-Vegetarian • Chicken
Herb Grilled Chicken & Quinoa Salad

Tender grilled chicken breast over fluffy quinoa, mixed greens, and light vinaigrette.

C: 36gF: 8gP: 40g
Baked Atlantic Salmon & Asparagus
Non-Vegetarian • Fish
Baked Atlantic Salmon & Asparagus

Oven-roasted salmon with garlic herbs and tender crisp asparagus spears.

C: 10gF: 5gP: 38g
Prosciutto & Melon Bites
Non-Vegetarian • Pork
Prosciutto & Melon Bites

Sweet cantaloupe melon wrapped in savory cured continental prosciutto.

C: 15gF: 2gP: 10g
Green Power Berry Smoothie
Vegan • Nuts & Seeds
Green Power Berry Smoothie

Spinach, mixed berries, almond milk, and plant protein.

C: 28gF: 6gP: 20g
Dark Chocolate & Raspberry Mousse
Vegetarian • Dairy & Paneer
Dark Chocolate & Raspberry Mousse

Velvety dark chocolate mousse garnished with fresh raspberries.

C: 24gF: 4gP: 5g
Classic Protein Oatmeal & Berries
Vegan • Grains & Veggies
Classic Protein Oatmeal & Berries

Rolled oats cooked with cinnamon, topped with fresh blueberries and plant protein.

C: 45gF: 8gP: 22g
Turkey Club Wrap with Greens
Non-Vegetarian • Chicken
Turkey Club Wrap with Greens

Lean sliced turkey breast, crisp lettuce, tomato, and light mayo in wheat wrap.

C: 38gF: 5gP: 35g
Lean Grass-Fed Beef Burger Bowl
Non-Vegetarian • Beef
Lean Grass-Fed Beef Burger Bowl

Deconstructed beef patty served over mixed greens, pickles, tomato, and sauce.

C: 20gF: 6gP: 45g
Greek Yogurt & Almond Butter Dip
Vegetarian • Dairy & Paneer
Greek Yogurt & Almond Butter Dip

Greek yogurt whipped with almond butter and honey with apple slices.

C: 12gF: 3gP: 16g
Peanut Butter Banana Smoothie
Vegan • Nuts & Seeds
Peanut Butter Banana Smoothie

Ripe banana, natural peanut butter, oat milk, and chocolate protein.

C: 40gF: 5gP: 25g
Baked Apple Cinnamon Crisp
Vegan • Grains & Veggies
Baked Apple Cinnamon Crisp

Warm sliced apples baked with a crunchy oat and cinnamon crumble.

C: 32gF: 6gP: 4g
Tofu & Scallion Congee
Vegan • Plant-Based Protein
Tofu & Scallion Congee

Warm savory rice porridge infused with ginger, scallions, and silken tofu.

C: 35gF: 3gP: 14g
Teriyaki Chicken & Broccoli Bowl
Non-Vegetarian • Chicken
Teriyaki Chicken & Broccoli Bowl

Grilled chicken breast with steamed broccoli and brown rice in teriyaki glaze.

C: 48gF: 6gP: 38g
Pan-Seared Ginger Shrimp & Bok Choy
Non-Vegetarian • Seafood
Pan-Seared Ginger Shrimp & Bok Choy

Succulent shrimp sautéed with fresh ginger, garlic, and baby bok choy.

C: 14gF: 5gP: 42g
Edamame with Sea Salt
Vegan • Plant-Based Protein
Edamame with Sea Salt

Steamed young green soybeans sprinkled with flaky sea salt.

C: 14gF: 6gP: 12g
Matcha Green Tea Protein Smoothie
Vegan • Plant-Based Protein
Matcha Green Tea Protein Smoothie

Ceremonial grade matcha powder blended with coconut water and vanilla protein.

C: 22gF: 4gP: 22g
Mango Sticky Rice (Light)
Vegan • Grains & Veggies
Mango Sticky Rice (Light)

Fresh sweet mango slices served over sticky rice with light coconut drizzle.

C: 42gF: 3gP: 5g
🫓
Vegetarian • Plant-Based Protein
Spiced Moong Dal Chilla

Savory lentil pancakes spiced with cumin, cilantro, and green chilies.

C: 32gF: 7gP: 16g
Tandoori Chicken & Chickpea Salad
Non-Vegetarian • Chicken
Tandoori Chicken & Chickpea Salad

Yogurt-marinated tandoori chicken chunks served over spiced chickpea salad.

C: 35gF: 9gP: 42g
Palak Paneer with Spinach & Dal
Vegetarian • Dairy & Paneer
Palak Paneer with Spinach & Dal

Creamy pureed spinach curry with Indian paneer cubes and yellow dal.

C: 22gF: 8gP: 30g
🍿
Vegetarian • Nuts & Seeds
Roasted Spiced Makhana

Crispy lotus seeds roasted with turmeric, black pepper, and minimal ghee.

C: 20gF: 4gP: 6g
Cardamom Mango Lassi Shake
Vegetarian • Dairy & Paneer
Cardamom Mango Lassi Shake

Fresh mango pulp blended with Greek yogurt, cardamom, and protein.

C: 30gF: 3gP: 24g
Cardamom Scented Kheer
Vegetarian • Dairy & Paneer
Cardamom Scented Kheer

Traditional simmered rice pudding flavored with crushed cardamom and pistachios.

C: 38gF: 2gP: 7g
🍅
Vegetarian • Dairy & Paneer
Caprese Toast with Tomatoes & Basil

Toasted Italian bread with fresh mozzarella slices, vine tomatoes, and pesto.

C: 28gF: 4gP: 14g
Chicken & White Bean Minestrone
Non-Vegetarian • Chicken
Chicken & White Bean Minestrone

Hearty Italian soup loaded with cannellini beans, zucchini, and shredded chicken.

C: 40gF: 10gP: 36g
Baked Cod with Tomato Ragout
Non-Vegetarian • Fish
Baked Cod with Tomato Ragout

Fresh white cod fillet baked in garlic, caper, olive, and cherry tomato sauce.

C: 16gF: 5gP: 38g
🍞
Vegetarian • Dairy & Paneer
Ricotta & Fig Bruschetta

Whole grain toast spread with whipped ricotta and fresh fig slices.

C: 18gF: 3gP: 9g
Espresso Almond Protein Shake
Vegan • Nuts & Seeds
Espresso Almond Protein Shake

Rich espresso shot blended with almond milk, ice, and chocolate protein.

C: 18gF: 4gP: 26g
Classic Lemon Ricotta Parfait
Vegetarian • Dairy & Paneer
Classic Lemon Ricotta Parfait

Sweetened whipped ricotta infused with lemon zest and crushed pistachios.

C: 22gF: 2gP: 12g
Huevos Rancheros Bowl
Non-Vegetarian • Eggs
Huevos Rancheros Bowl

Sunny-side eggs over black beans, roasted salsa, and baked corn tortilla strips.

C: 34gF: 8gP: 18g
🌮
Non-Vegetarian • Chicken
Chicken Fajita Power Bowl

Sizzling grilled chicken breast with bell peppers, onions, and cilantro-lime rice.

C: 38gF: 7gP: 40g
Baja Lime Grilled Fish Tacos
Non-Vegetarian • Fish
Baja Lime Grilled Fish Tacos

Corn tortillas filled with lime-marinated grilled fish and crunchy cabbage slaw.

C: 32gF: 6gP: 36g
Guacamole & Baked Tortilla Chips
Vegan • Nuts & Seeds
Guacamole & Baked Tortilla Chips

Fresh chunky avocado guacamole served with crispy baked corn tortilla chips.

C: 18gF: 6gP: 4g
Greek Yogurt & Walnut Honey Bowl
Vegetarian • Dairy & Paneer
Greek Yogurt & Walnut Honey Bowl

Strained Greek yogurt topped with crunchy walnuts and wild Greek honey.

C: 26gF: 3gP: 22g
Mediterranean Grilled Chicken Salad
Non-Vegetarian • Chicken
Mediterranean Grilled Chicken Salad

Crisp greens with cucumbers, olives, feta cheese, and grilled chicken.

C: 22gF: 6gP: 38g
Lemon Herb Baked Halibut
Non-Vegetarian • Fish
Lemon Herb Baked Halibut

Tender halibut baked with lemon slices, garlic, oregano, and olive oil.

C: 12gF: 4gP: 40g
Shakshuka with Poached Eggs
Non-Vegetarian • Eggs
Shakshuka with Poached Eggs

Eggs poached in a spiced tomato, bell pepper, and cumin sauce.

C: 25gF: 6gP: 18g
Herb Chicken Skewers & Tabbouleh
Non-Vegetarian • Chicken
Herb Chicken Skewers & Tabbouleh

Grilled marinated chicken skewers served with fresh bulgur parsley tabbouleh.

C: 32gF: 7gP: 40g
Arepa with Shredded Beef & Avocado
Non-Vegetarian • Beef
Arepa with Shredded Beef & Avocado

Crispy corn meal arepa stuffed with savory shredded beef and avocado.

C: 38gF: 5gP: 24g
Peruvian Ceviche with Sweet Potato
Non-Vegetarian • Fish
Peruvian Ceviche with Sweet Potato

Fresh white fish cured in lime juice with red onion, cilantro, and sweet potato.

C: 26gF: 4gP: 38g
Smoked Salmon Bagel
Non-Vegetarian • Fish
Smoked Salmon Bagel

A toasted sesame bagel piled high with cold-smoked salmon.

C: 38gF: 2gP: 22g
Falafel & Hummus Wrap
Vegan • Plant-Based Protein
Falafel & Hummus Wrap

Crispy falafel, hummus, and greens rolled in a soft lavash wrap.

C: 42gF: 9gP: 14g
Roasted Chicken & Potatoes
Non-Vegetarian • Chicken
Roasted Chicken & Potatoes

A whole herb-roasted chicken baked over golden potatoes.

C: 26gF: 4gP: 40g
Loaded Vegetable Omelette Plate
Vegetarian • Dairy & Paneer
Loaded Vegetable Omelette Plate

A folded vegetable omelette served with beans, tortilla, and fresh veggies.

C: 20gF: 5gP: 18g
BBQ Chicken Plate with Collard Greens
Non-Vegetarian • Chicken
BBQ Chicken Plate with Collard Greens

Smoky barbecue chicken served Southern-style with collard greens and macaroni.

C: 30gF: 5gP: 38g
Grilled Salmon with Avocado & Greens
Non-Vegetarian • Fish
Grilled Salmon with Avocado & Greens

Blackened grilled salmon over greens with avocado and cherry tomatoes.

C: 12gF: 6gP: 36g
Miso Soup with Tofu
Vegan • Plant-Based Protein
Miso Soup with Tofu

A warm, savory miso broth with silken tofu and seaweed.

C: 10gF: 2gP: 10g
Beef & Broccoli Stir Fry
Non-Vegetarian • Beef
Beef & Broccoli Stir Fry

Tender sliced beef and broccoli in a savory garlic sauce over rice.

C: 30gF: 5gP: 34g
Salmon Poke Bowl
Non-Vegetarian • Fish
Salmon Poke Bowl

Cubed raw salmon over rice with avocado, cabbage, and a creamy drizzle.

C: 40gF: 4gP: 28g
Vegetable Upma
Vegan • Grains & Veggies
Vegetable Upma

A savory semolina porridge cooked with mustard seeds and mixed vegetables.

C: 38gF: 5gP: 8g
Chana Masala (Chickpea Curry)
Vegan • Plant-Based Protein
Chana Masala (Chickpea Curry)

Chickpeas simmered in a tangy tomato-onion masala.

C: 45gF: 12gP: 16g
Chicken Tikka Masala with Naan
Non-Vegetarian • Chicken
Chicken Tikka Masala with Naan

Grilled marinated chicken in a creamy tomato curry, served with rice and naan.

C: 48gF: 4gP: 38g
Italian Vegetable Frittata
Vegetarian • Dairy & Paneer
Italian Vegetable Frittata

A baked egg frittata loaded with tomatoes, onion, and herbs.

C: 14gF: 3gP: 18g
🥪
Non-Vegetarian • Chicken
Caprese Chicken Panini

Grilled chicken, mozzarella, tomato, and basil pressed in ciabatta.

C: 36gF: 3gP: 34g
Spaghetti Bolognese
Non-Vegetarian • Beef
Spaghetti Bolognese

Classic spaghetti tossed in a slow-simmered beef and tomato ragù.

C: 62gF: 5gP: 32g
Horchata (Rice Milk Drink)
Vegan • Grains & Veggies
Horchata (Rice Milk Drink)

A chilled, cinnamon-spiced rice milk drink.

C: 34gF: 1gP: 2g
Churros with Chocolate Dip
Vegetarian • Grains & Veggies
Churros with Chocolate Dip

Crispy cinnamon-sugar churros served with warm chocolate sauce.

C: 40gF: 2gP: 5g
Carne Asada Burrito
Non-Vegetarian • Beef
Carne Asada Burrito

Grilled marinated steak, rice, and beans wrapped in a warm flour tortilla.

C: 46gF: 6gP: 36g
Chicken Enchiladas
Non-Vegetarian • Chicken
Chicken Enchiladas

Chicken-filled tortillas baked in red sauce with cheese, rice, and beans.

C: 40gF: 7gP: 34g
Hummus with Warm Flatbread
Vegan • Plant-Based Protein
Hummus with Warm Flatbread

Creamy hummus served with warm grilled flatbread.

C: 24gF: 6gP: 8g
🍹
Vegetarian • Dairy & Paneer
Pomegranate Yogurt Smoothie

Greek yogurt blended with pomegranate juice and honey.

C: 28gF: 2gP: 14g
Baklava
Vegetarian • Nuts & Seeds
Baklava

Layers of flaky filo pastry, chopped nuts, and honey syrup.

C: 32gF: 2gP: 5g
Lamb Kebab Skewers with Rice Pilaf
Non-Vegetarian • Mutton/Goat
Lamb Kebab Skewers with Rice Pilaf

Grilled lamb and vegetable skewers over saffron rice pilaf with yogurt sauce.

C: 42gF: 4gP: 36g
Stuffed Grape Leaves (Dolma)
Vegan • Grains & Veggies
Stuffed Grape Leaves (Dolma)

Grape leaves rolled around a seasoned rice and herb filling.

C: 26gF: 4gP: 4g
Rosewater Rice Pudding (Muhallabia)
Vegetarian • Dairy & Paneer
Rosewater Rice Pudding (Muhallabia)

A silky milk pudding scented with rosewater and topped with pistachios.

C: 34gF: 1gP: 6g
Grilled Churrasco Steak with Rice & Beans
Non-Vegetarian • Beef
Grilled Churrasco Steak with Rice & Beans

Grilled churrasco steak served with white rice and stewed red beans.

C: 44gF: 8gP: 40g
Plantain Chips
Vegan • Grains & Veggies
Plantain Chips

Thin-sliced fried plantains, crisp and lightly salted.

C: 24gF: 2gP: 1g
Tres Leches Cake
Vegetarian • Dairy & Paneer
Tres Leches Cake

A sponge cake soaked in three kinds of milk, topped with whipped cream.

C: 42gF: 1gP: 6g