Build a day of meals for your numbers
Enter your calories and protein. The menu builder picks real recipes and portion sizes that add up to them, and you can swap or lock any meal.
1.Your daily targets
This tool gives general nutrition information, not medical advice. If you are pregnant, have a medical condition or an eating disorder, or take medication that affects appetite or blood sugar, talk to a doctor or dietitian before you change how you eat.
How the menu builder works
Only checked recipes
Every recipe comes from the Melio catalog, and only recipes whose calories match the sum of their USDA ingredient values within 5% are used. The numbers you see are the recipe's own numbers, scaled to your portion.
Portions that fit
Each meal can be half, one, one and a half or two portions. The builder picks recipes and portions so the day lands within 5% of your calories and 10% of your protein, and tells you plainly when it can't.
Your choices stay
Lock a meal you like and swap the rest. Your targets and your day are saved in this browser, and the share link brings back the same menu on any device.
Questions about the menu builder
Where do the calorie and protein numbers come from?
From each recipe's nutrition, which is calculated from USDA FoodData Central values for its ingredients. The builder only uses recipes whose stored calories are within 5% of that USDA sum.
Why is there a 1,200 kcal minimum?
Below about 1,200 kcal a day it is hard to get enough protein, vitamins and minerals from food alone. Very low calorie diets should be supervised by a doctor.
Can I leave out foods I'm allergic to?
Yes. Pick the foods to leave out, and the builder only uses recipes whose ingredients could all be checked against them. The check is based on ingredient names, so always read the labels of what you buy.
Is my data saved?
Your targets, your day and your shopping list are saved only in this browser. Nothing is sent to Melio, and you don't need an account.