Build a plant-based day (or week) with calorie + macro targets, protein sufficiency tracking, micronutrient awareness, plant diversity score,
hydration reminders, budget mode, cost estimator, an auto shopping list, and sustainability impact estimates (CO₂, water, land).
Educational tool — not medical advice.
Plan your day
Set targets and preferences, then add foods by portions. Totals update instantly and save locally in your browser.
Important: If you are pregnant, diabetic, have kidney disease, an eating disorder history, or take medications, consult a qualified clinician.
This tool provides estimates only and does not replace medical advice.
Tip: Costs are estimates using category averages. For precise budgets, use your shopping list totals to price your cart.
Calories
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Protein
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Carbs
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Fat
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Fiber
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Plant diversity score
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Sustainability
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Protein progress: —
Carb progress: —
Fat progress: —
Food Builder
Micronutrients
Sustainability
Shopping + Cost
Notes + Meal Split
Plant-based focus: prioritize whole foods (legumes, whole grains, vegetables, fruit, nuts/seeds) with optional fortified foods.
Styles may allow eggs/dairy. Portions use common household measures and cooked edible weight where relevant.
Micronutrient awareness
Add foods to see coverage flags (B12, iron, omega-3, calcium, zinc, vitamin D).
Protein sufficiency
Build your plan to see protein quality tips (legume + grain combos, soy, seitan, etc.).
Hydration reminder
High fiber often pairs best with adequate water. Enter weight to see an estimate.
GTG sustainability impact (estimates)
Add foods to estimate CO₂, water, and land footprint compared with a typical mixed diet baseline.
GTG note: Food choices and local growing matter. When possible, choose seasonal produce and support regenerative farms.
If you grow even a portion of your greens/herbs at home, your footprint can shrink further.
Shopping list
Add foods in the builder to generate totals.
Cost estimate
Turn on cost estimate to calculate.
Meal split
Macro targets per meal will appear here.
Diversity breakdown
Add foods to see your plant variety + color spectrum.