Seaton Strength + Wellness
Family Meal Plan Builder
Build a week of family-style meals dialed to one person's macros.
How This Works
Dinners are written family-style — everyone eats the same batch, sized to your household. Breakfast, lunch, and snacks are per person. Whoever's macros you enter below gets their exact plate portion dialed into the daily numbers, same way we build it for one-on-one coaching clients — the rest of the family eats normally off the same recipes.
Household
Calorie & Macro Targets
Protein scales with bodyweight and goal (0.85g/lb for minimal fat loss, 0.95g/lb for moderate fat loss to help protect muscle under the larger deficit, 0.75g/lb to maintain, 1.0g/lb for muscle gain) — evidence-based ranges for preserving or building muscle, not maximums to chase.
These deficits are based on research in resistance-trained individuals: Garthe et al. (2011) found athletes losing weight at a slower, ~19% deficit pace gained lean mass and strength during the cut, while a faster ~30% deficit group saw no lean-mass gain — bigger cuts aren't automatically better. Helms, Aragon & Fitschen (2014) similarly recommend targeting roughly 0.5-1% of bodyweight lost per week to maximize muscle retention. Both tiers above are intentionally on the conservative end of that research.
Your activity level above matters just as much as the tier you pick here: walking more, adding training sessions, or generally moving more raises your Total Daily Energy Expenditure, which increases your calorie target for the same real-world deficit — you don't have to cut food further to lose fat faster, moving more works too. If a tier ever feels too restrictive, bumping up your activity level (or genuinely moving more day to day) is usually the better lever than dropping to a smaller calorie target.
Fiber targets are set using the IOM/USDA formula of 14g per 1000 kcal, with a floor of 25g/day no matter how low calories go — the commonly cited general adult minimum sits at 20-25g/day. Easy hack that costs no extra recipe planning: put out a raw veggie and fruit tray while dinner's cooking and let the family graze — it adds up fast and doesn't feel like "eating healthy."
Protein Choice
Pick as many as you like — tap to select or deselect. One protein keeps the week focused; a few in rotation mixes it up.
Beef
Chicken / Turkey
Fish
Vegetarian
Other (Lamb, Pork, etc.)
Select All
Prep Difficulty (this sets your prep time)

Quick & Easy

15–25 min active · sheet-pan, one-pot, or slow cooker

Intermediate

30–40 min · a few more steps, real cooking

Gordon Ramsay

45–65 min · technique, sauces, restaurant flourishes

Which Meals Do You Need Recipes For? (optional)
Already tracking some meals on your own — same breakfast and lunch every day, say? Uncheck those and we'll only generate recipes (and shopping list items) for the ones you actually need. One thing to watch: your macro target below should reflect only the meals you're generating for, not your whole day — if you're tracking breakfast and lunch elsewhere, enter what's left over for the rest.
Meal Repetition (optional)
Prefer to meal-prep instead of cooking something different every day? Check any meal below to lock it to one thing for the whole week instead of rotating through a few — everything else still varies as usual, and macros still adjust around whatever's locked. You can either let us pick a recipe for you, or add your own meal (like something you already make) and we'll repeat that instead.
Dietary Restrictions (optional)
These are hard filters — we'll never show a recipe that trips one of these, even if it means repeating meals more than usual or borrowing from another protein or difficulty tier to fill a day. Don't need it that strict? Leave Gluten-Free off and look for the "Gluten-free version" tip under Smart Swaps on any recipe instead — most of these convert with a simple 1:1 swap (regular flour for a GF blend, soy sauce for tamari, and so on), without narrowing your recipe pool.
Dessert Nights (optional)
A rotating pick from our indulgent, higher-protein treats — think protein brownies, cinnamon rolls, and protein ice cream. These are a fun treat, not a whole-food replacement, so we default to 0 and recommend keeping it low (1 night a week is plenty) rather than making it a nightly habit. On a dessert night, we scale the rest of that day slightly to make room for it under your daily target instead of piling it on top.
Plan Length