Create Your Personalised 7-Day Plan
1,405 meals from 19 UK chains, with the kcal, protein and prices each chain publishes. Free, no sign-up, and nothing you enter leaves your browser. Updated 12 September 2026.
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Your 7-Day Restaurant Meal Plan
How Your Plan Is Worked Out
The target starts with the Mifflin-St Jeor formula, which estimates the energy your body uses at rest from your weight, height, age and sex. An activity factor, from 1.2 for mostly sitting to 1.9 for a physical job plus training, then turns that into an estimate of what you use in a day. To lose weight the planner takes 600 kcal off, the daily reduction NHS weight loss guidance works from, and to gain it adds a modest 300. It will not set a target below 1,200 kcal on the female formula or 1,500 kcal on the male one, and it says so when that floor applies.
That daily figure is then shared out: 25% to breakfast, 35% to lunch and 40% to dinner. Only the meals you tick are planned. Whatever else you eat that day is yours to decide, and the summary shows how much of your target the restaurant meals take up.
Each meal draws on 1,405 dishes from 19 chains. A dish qualifies when it lands between 35% and 105% of that meal's share, passes your diet, allergen, chain and budget settings, and has not already appeared that week. Dishes closest to 80% of the share score highest, with protein per kcal as the second factor, and the planner picks from the strongest few so a shuffle gives a different week. If room is left, a side from the same chain fills it, because a meal comes from one restaurant.
A budget is divided evenly across the meals you plan, and only verified prices count towards it. The same settings always build the same plan until you press shuffle, so a plan can be checked rather than taken on trust.
What This Planner Cannot Do
It cannot tell you a dish is vegetarian or vegan unless the chain says so. Only Bella Italia, Costa Coffee, Harvester, KFC, McDonald's, Miller & Carter, Nando's, PizzaExpress, Starbucks, Subway, Tim Hortons, Wagamama, Wetherspoons and Zizzi mark diets in the data they publish, covering 616 vegetarian dishes, 213 of them vegan. A diet setting limits every meal to those dishes, and nothing is guessed from a name.
It cannot make a dish safe for an allergy, and for most allergies it cannot fill a week. Only Bella Italia, Burger King, Costa Coffee, Domino's, Five Guys, Greggs, Harvester, KFC, McDonald's, Miller & Carter, Nando's, Pizza Hut, PizzaExpress, Starbucks, Subway, Tim Hortons, Wagamama, Wetherspoons and Zizzi publish allergen lists we hold, covering 1,173 of the 1,405 meals the planner uses. An allergen left out restricts the plan to those, and very few chain meals clear milk and gluten together, so a plan with both left out comes back mostly empty. That is the honest result: a dish without a list is not a dish without allergens. A list describes a recipe, not the kitchen that cooks it, so ask staff in the restaurant if an allergy is severe.
It cannot promise a price. 862 dishes carry a price we could verify, chains set prices branch by branch, and a figure taken from a delivery listing can sit above the counter price. Breakfast menus also run until a set time and are not offered at every branch, so check your own branch before planning around one.
And it cannot measure your plate. Every figure is the chain's published value for the standard build. Portions are made by hand, and anything you add or leave out at the counter moves the total.