Meal planner for weight loss
A meal planner for weight loss that doesn't ask you to start over.
Dietrack builds a calorie-deficit week from the food already in your kitchen. Real meals, estimated calories, no “drink a shake for breakfast” advice.
Free to download on iOS and Android. Estimates, not exact. Not medical advice.
The problem
Most weight-loss meal planners ask you to give up cooking.
The chicken-rice-broccoli loop
Plans optimised for ease, not for being a person who likes food.
A clean-slate grocery list
Throw out what's in your kitchen; buy a whole new pantry. Not sustainable.
Plans that punish a missed day
“You broke your streak.” Honest people miss days.
Plans that ban “real” meals
Pasta for ever forbidden. The plan lasts a week.
Coach apps that treat you like a project
A tracker stapled to a coaching protocol you didn't ask for.
The promise
A plan you can actually live with — built from the food you already have.
How it works
Four steps. Nothing punishing.
Goal
Set a goal you can live with
Pick a deficit (small, moderate, or set a target). Dietrack suggests sensible defaults based on your current weight and activity.
Snap
Snap your kitchen
Open the camera at the fridge, pantry, or a receipt. The planner uses what's there.
Plan
Get a week of meals that fit the deficit
Real meals — not seven repeats of the same chicken bowl. Estimated calories per meal, weekly total vs. target.
Track
Track as you cook
Mark meals as cooked; calories log automatically. Adjust the plan as the week unfolds.
The plan
A plan that fits your kitchen and your goal.
Plans built from your real ingredients
Same engine as the AI meal planner — tuned for the deficit.
Sensible deficit suggestions
Defaults to a small or moderate deficit. We don't push aggressive cuts.
A week, with realistic variation
Seven different dinners. Lunches optional. Breakfasts often left to you.
Swap-friendly
Don't fancy Tuesday's plan? One tap for a same-calorie alternate.
Includes the meals you actually eat
Pasta nights are allowed. The deficit doesn't require giving them up — just sometimes a smaller portion.
and one more thing
Tracking that doesn't punish honesty.
Tracking, gently
Tracking, gently.
Calorie estimates per meal
Cooked meals log automatically. See the calorie tracker.
Protein-first
Weight-loss plans default to a higher protein target so you keep muscle. See the macro tracker.
Grocery list as the gap
Auto-generated; no clean-slate shop. See the smart grocery list.
Restaurant + takeaway aware
Snap or describe; you can have a meal out without 'blowing the plan'.
No streak shame
Miss a day? The app moves on. We don't punish honesty.
A plan you can live with.
Built around real food. Estimates, not promises.
Who it's for
Plans that fit real lives, not just spreadsheets.
THE SUSTAINABLE
For “I want to lose a little, slowly, without my whole life being about it”
Small or moderate deficits, real meals, no clean-slate shopping list. The goal is a plan that survives past week three — not a cleanse.
THE PARENT
For people cooking for a family
The plan adjusts portions for you without changing the family meal.
THE GYM
For protein-first deficits
Higher protein default; no muscle-loss tax.
THE BUSY
For “give me a quick deficit week”
One tap, sensible defaults, gone.
THE OUT-AND-ABOUT
For social weeks
Restaurant meals included; the plan flexes around them.
Why Dietrack is different
A weight-loss meal planner that respects your kitchen.
| Capability | WW (WeightWatchers) | Noom | MyFitnessPal | HelloFresh | Dietrack |
|---|---|---|---|---|---|
| Plans built from your real ingredients | |||||
| Sensible-deficit defaults (no aggressive cuts) | |||||
| Includes restaurant + takeaway awareness | |||||
| Protein-first defaults | |||||
| Grocery list as gap (no clean-slate shop) | |||||
| No streak punishment |
Each app is named by its best-known representative; claims reflect each app's published default behavior as of mid-2026 and may change.
In plain English
What a weight-loss meal planner actually does — honestly.
A meal planner for weight loss is a meal-planning tool tuned for a calorie deficit — that is, eating slightly less than you burn over time. The good ones build the deficit into the plan without making you give up cooking; the bad ones hand you a PDF of seven meals that bear no resemblance to anything you'd actually buy.
Dietrack does the first version. The AI meal planner builds the week from your kitchen; the calorie tracker and macro tracker keep the day honest; the smart grocery list shops for only the gap. Defaults skew toward sustainable deficits and higher protein targets, because the most useful weight-loss plan is the one you can still be on three months in.
A note on what Dietrack is not: it isn't medical advice, it isn't a coach, and it isn't going to promise you a number on a scale. Calorie estimates are estimates. If you have a medical condition, are pregnant or breastfeeding, are managing an eating disorder, or have any other health concern, talk to a qualified professional and use Dietrack to act on their plan, not to replace it. See the FAQ for more.
Frequently asked questions
Everything people ask about weight loss with Dietrack.
Dietrack provides estimated calorie and macro information and is not medical or nutritional advice. If you are pregnant, have a medical condition, are managing an eating disorder, or have any other health concern, please consult a qualified professional before changing your diet — and use Dietrack to act on their plan, not to replace it.
Get the app
A plan you can live with.
A calorie-deficit week built from your kitchen. Real meals, estimated calories, sensible defaults.
Free to download on iOS and Android. Estimates, not exact. Not medical advice.