This is what a real WizeMeals week looks like.
Built around this goal: “I have PCOS, meal prep on Sundays, hate mushrooms, 1800 cal Mediterranean style”
A curated example. Your plan is generated around your goals, preferences, and health conditions.
The full week
Monday
Greek Yogurt Parfait with Walnuts & Honey
Lemon-Herb Quinoa Bowl with Roasted Chickpeas
Baked Salmon with Tzatziki & Roasted Asparagus
Tuesday
Spinach & Feta Egg Muffins (made Sunday)
Massaged Kale Salad with Lemon-Tahini Dressing
Turkish-Style Ground Turkey Stuffed Peppers
Wednesday
Overnight Oats with Berries & Chia Seeds
Avocado Toast with Poached Egg & Za'atar
Shrimp & Vegetable Orzo Skillet
Thursday
Coconut Chia Pudding with Macadamia Nuts
Avocado & Smoked Salmon Lettuce Wraps
Grilled Chicken with Roasted Vegetables
Friday
Bacon, Egg & Avocado Breakfast Bowl
Tuna-Stuffed Avocados with Celery & Lemon
Pan-Seared Duck Breast with Roasted Broccoli
Saturday
Almond Flour Pancakes with Coconut Cream
Pasta Salad with Cherry Tomatoes & Mozzarella
Beef Tacos with Shredded Cheese & Guac
Sunday
Banana Oatmeal with Peanut Butter & Honey
Chicken & Veggie Rice Bowls
Homemade Pizza with Veggie Toppings
The grocery list
Auto-generated from the week, organized by store section
🥩 Protein
- 1 lbChicken breast
- 1 lbGround turkey
- 4 filletsSalmon fillets
- 2 breastsDuck breast
- 1 dozenEggs
- 2 cansCanned tuna
- 8 ozShrimp
- 1 lbGround beef
🥦 Produce
- 2 bagsSpinach
- 1 bunchKale
- 4Avocados
- 1 bunchAsparagus
- 4Bell peppers
- 1 pintCherry tomatoes
- 1 headBroccoli
- 3Lemons
- 1Cucumber
- 6Bananas
- 2 pintsBerries
🌾 Grains
- 2 cupsQuinoa
- 1 containerOats
- 1 boxOrzo
- 2 cupsWhite rice
- 1 loafSourdough bread
- 1 packTortillas
- 1 ballPizza dough
- 1 boxPasta
🧄 Pantry
- 1 bottleOlive oil
- 1 jarTahini
- 1 jarHoney
- 1 bagChia seeds
- 1 bagWalnuts
- 1 canCoconut cream
- 1 bagAlmond flour
- 1 jarTomato sauce
- 1 jarPeanut butter
🥛 Dairy
- 2 tubsGreek yogurt
- 1 blockFeta
- 1 blockCheddar
- 1 ballMozzarella
Not feeling one of these?
In WizeMeals you can swap any meal, tweak the whole week, and substitute ingredients from your pantry — then the grocery list updates with it.
Want this built around your week?
No card, no auto-charge. Tell us your goal, get a plan, swap it, and grab the grocery list.
After you try it: two free plans a month, forever — or Pro for unlimited, $9.99/mo.