Good food, with context

A week at your table.

Practical meals, real ingredients and numbers you can explore. Bring your preferences; see the sources behind every choice.

Start with an illustrative 2,000-kcal week. It is an example for general learning, not a personal prescription or a promise of complete nutrition.

Make room for your preferencesOptional settings

Dietary preferences · combine as needed

Vegan, vegetarian and pescatarian exclusions intersect. Flexitarian and Mediterranean settings prioritize plant meals; they are not clinical diet templates.

Regional preferenceBudget preferenceAssembly time per meal

Time assumes the listed cooked ingredients are ready. Regional and budget priorities do not verify local stock or prices.

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Energy · maintenance, not weight lossEnergy approach

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Private to your account. Saving includes your selected preferences and any health inputs you supplied. Plans store food revisions so their original totals stay reproducible.

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The references behind the plan

These adult reference values are from US/Canada authorities; other jurisdictions and individual clinical needs may differ. AMDR describes a range of energy shares, not a diagnosis of adequacy.

RDA: recommended intake. AI: reference used when evidence cannot establish an RDA; falling below it does not diagnose deficiency. UL: upper limit, not a goal. DV: labeling comparator, not your personal requirement. Daily snapshots do not diagnose long-term adequacy. [10][11]

Vegan plans need a reliable B12 source. A reported value in a generic fortified drink does not verify your product: check its label and discuss gaps with a professional. No supplement dose is generated. Check iron, calcium, iodine, vitamin D, zinc and ALA separately; absorption and individual needs are not modeled. [12]

Allergies, intolerances and medical conditions are separate from preferences. Generic composition data cannot verify cross-contact. Clinical plans remain unavailable pending review. No automatic salt increase, medication change or insulin dosing is offered. [3][13]

These are calculated assembly recipes, not measured mixed-dish USDA records. All listed ingredients, oils and seasonings count. Weights are edible and preparation-specific; shopping amounts for cooked foods are cooked weights, not guessed raw purchase weights. Time assumes listed cooked ingredients are already prepared. Budget and regional preferences are editorial priorities, not verified prices or stock.

[1] Dietary Reference Intakes for Energy (2023), Table 5-16 ↗ (2023-01-17). Accessed: 2026-09-13. DOI: 10.17226/26818
[2] Applications of the Dietary Reference Intakes for Energy ↗ (2023-01-17). Accessed: 2026-09-13.
[3] Development of Prediction Equations for Estimated Energy Requirements ↗ (2023-01-17). Accessed: 2026-09-13.
[4] Acceptable Macronutrient Distribution Ranges, Table 3-1 ↗ (2024-11-12). Accessed: 2026-09-13.
[5] Dietary Reference Intakes: Recommended Dietary Allowances and Adequate Intakes, Elements ↗ (2019-03-05). Accessed: 2026-09-13.
[6] Dietary Reference Intakes: Recommended Dietary Allowances and Adequate Intakes, Vitamins ↗. Accessed: 2026-09-13.
[7] Dietary Reference Intakes: Recommended Dietary Allowances and Adequate Intakes, Water and Macronutrients ↗. Accessed: 2026-09-13.
[8] Dietary Reference Intakes: Tolerable Upper Intake Levels, Elements ↗ (2019-03-05). Accessed: 2026-09-13.
[9] Dietary Reference Intakes: Tolerable Upper Intake Levels, Vitamins ↗. Accessed: 2026-09-13.
[10] NIH ODS: Nutrient Recommendations and Databases ↗. Accessed: 2026-09-13.
[11] FDA: Daily Value on the Nutrition and Supplement Facts Labels ↗. Accessed: 2026-09-13.
[12] NIH ODS: Vitamin B12, Health Professional Fact Sheet ↗. Accessed: 2026-09-13.
[13] NIDDK: Eating, Diet, and Nutrition for Celiac Disease ↗. Accessed: 2026-09-13.
[14] NHLBI: DASH Eating Plan ↗. Accessed: 2026-09-13.

Reference transcription and composition calculations; no independent Bitameans clinical review is claimed. Clinical templates remain private until reviewed.