A solid meal plan takes the guesswork out of eating, simplifies grocery shopping, and fosters diet consistency, which helps you reach your health and weight goals. Whether you’re doing a short reset — say, after the holidays — or interested in changing your lifestyle permanently, a meal plan provides structure so you stay on task.
Popular meal plans
Here you’ll find introductions to the many popular meal plans on BlogChef, so you can choose one that’s right for you.
Carb cycling meal plan
Carb cycling is a longer-term approach that alternates higher-carb and lower-carb days to support energy balance and weight management goals. What I like about this style of plan is that it’s structured without being extreme. You get a clear framework, but you’re not stuck eating the same thing every day for months.
Best for: weight management, longer-term structure, flexible planning
Style: balanced, carb cycling
See the carb cycling meal plan
Carnivore meal plan
The carnivore meal plan relies on simple, animal-based protein meals using meat, eggs, and fish, with not plant foods. Meals are high in protein and fat, very low in carbohydrates, and easy to prepare. Many people use a carnivore plan as a short-term reset because it reduces food choices and cuts out processed foods and added sugars.
Best for: short-term reset
Style: extreme, very low carb
Daniel Fast meal plan
The Daniel Fast is a faith-based, plant-focused plan that’s often followed for 21 days as a time of prayer, reflection, and discipline. Food-wise, it keeps things simple: whole, minimally processed foods like vegetables, fruits, whole grains, beans, nuts, and seeds. Many people use it as a reset because meals are straightforward and repeatable, and it naturally cuts out a lot of overly processed foods.
Best for: spiritual focus, a clean eating reset, simple meals you can repeat
Style: plant-based, whole foods
Heart-healthy meal plan
The heart-healthy meal plan is built around nutrient-dense, heart-supporting foods such as colorful vegetables, fiber-rich whole grains, lean proteins, healthy fats, and omega-3-rich fish. Designed to align with recommendations from leading health organizations like the Mayo Clinic and American Heart Association, the plan limits saturated fat, sodium, refined sugars, and highly processed items while emphasizing fresh fruits, whole grains, beans, nuts, lean meats, and low-fat dairy.
Best for: healthier eating without extreme restrictions
Style: balance of lean proteins, fruits, vegetables, whole grains, and healthy fats
See the heart-healthy meal plan
Low-calorie, high-protein meal plan
Our low-calorie, high-protein meal plan is an alternative to the popular V Shred eating program. V Shred is usually paired with workout guidance and personalized coaching designed to support weight loss and body composition goals.
Our meal plan emphasizes balanced meals that include lean proteins, whole grains, fruits, vegetables, and healthy fats. It is a calorie-controlled, nutrient-focused plan intended to you manage energy intake and support fat loss when combined with exercise.
Best for: Weight loss and fat reduction
Style: Calorie-controlled, low carb, high protein
See the low-calorie, high-protein meal plan.
Metabolic meal plan
The Metabolic Diet Meal Plan is a balanced eating program to support healthy weight loss by regulating insulin levels, reducing food cravings, and promoting consistent energy throughout the day. It emphasizes portion-controlled meals built around lean proteins, whole foods, vegetables, fruits, whole grains, and healthy fats, along with regular exercise to complement metabolic improvements. Rather than counting calories, the focus is on nourishing, frequent meals to help manage hunger and support fat loss in a sustainable way, with flexibility to adapt the plan to various dietary needs and preferences.
Best for: Steady, sustainable weight loss
Style: Balanced and portion control
Find your best-fit meal plan
Answer the questions below and keep track of the letter you choose most often. At the end, match your top letter to the meal plan recommendation.
How to score
- Pick one answer per question.
- Write down the letter (A–F) for each answer you choose.
- Your most common letter is your recommended plan.
- If you tie, follow the tie-breaker rule at the end.
Meal plan selector quiz
1. What’s your main goal right now?
- A. Lose fat while keeping energy for workouts
- B. Simplify eating as much as possible
- C. Spiritual focus and intentional eating
- D. Lose fat while prioritizing protein and fullness
- E. Improve cravings, energy swings, and metabolic habits
- F. Support heart health and overall wellness
2. How much structure do you want?
- A. Moderate structure with strategy
- B. Very strict rules (simple list)
- C. Clear guidelines, but simple and repeatable
- D. Structured and numbers-oriented
- E. Balanced structure that’s easy to sustain
- F. Lifestyle-style guidance based on best practices
3. How do you feel about restriction?
- A. I’m okay with some rules, but not extreme
- B. I’m fine with very limited food choices
- C. I’m comfortable with a defined list for 21 days
- D. I’m fine restricting calories if protein stays high
- E. I want balance, not extremes
- F. I want realistic long-term guidance
4. What’s your relationship with carbs?
- A. I want to use carbs strategically (some days higher, some lower)
- B. I want to avoid carbs almost entirely
- C. I’m okay eating whole-food carbs like grains and beans
- D. I’m fine with carbs, but I want calorie control and high protein
- E. I want steady, balanced carbs for consistent energy
- F. I want heart-smart carbs (fiber-rich, minimally processed)
5. What best describes your lifestyle right now?
- A. Active (or trying to be more active)
- B. Busy and overwhelmed—I want the simplest option
- C. I’m doing a 21-day spiritual reset
- D. I’m focused on results and measurable targets
- E. I want habits I can keep for months
- F. I’m prioritizing health markers (cholesterol, blood pressure, etc.)
6. What matters most at meals?
- A. Performance, energy, and consistency
- B. Convenience and minimal decisions
- C. Simplicity and alignment with faith-based guidelines
- D. Feeling full while staying in a calorie deficit
- E. Balanced meals that reduce cravings
- F. Heart-supportive choices (fiber, healthy fats, less sodium)
7. How long of a plan do you want?
- A. Weeks to months (strategic)
- B. Short-term experiment or reset
- C. 21 days
- D. 4+ weeks of targeted fat loss
- E. Long-term lifestyle direction
- F. 30 days (and beyond)
8. Which tradeoff are you most willing to accept?
- A. Planning higher- and lower-carb days
- B. Cutting out plant foods (very restrictive)
- C. Skipping certain foods for spiritual discipline
- D. Being mindful of calories and protein targets
- E. Moving slower, but building sustainable habits
- F. Eating more heart-smart, even if it’s less indulgent
Scoring
Mostly A → Carb cycling meal plan
Best if you want fat loss/body recomposition with strategic structure and energy support.
Go to the carb cycling meal plan
Mostly B → Carnivore meal plan
Best if you want maximum simplicity and a short-term, animal-based elimination-style approach.
Go to the carnivore meal plan
Mostly C → Daniel Fast meal plan
Best for a faith-centered 21-day reset focused on simplicity and intentional eating.
Go to the Daniel Fast meal plan
Mostly D → Low-calorie, high-protein meal plan
Best for fat loss with strong satiety and muscle-supporting protein emphasis.
Go to the low-calorie, high-protein meal plan
Mostly E → Metabolic meal plan
Best for steady energy, fewer cravings, and sustainable metabolic-friendly habits.
Go to the metabolic meal plan
Mostly F → Heart-healthy meal plan
Best for cardiovascular wellness with an evidence-aligned, whole-food approach.
Go to the heart-healthy meal plan
Tie-breaker rule
- If you tied between A and D: choose D for faster fat loss focus, or A if you want more training-friendly flexibility.
- If you tied between E and F: choose F if heart health markers are your priority, otherwise choose E for general energy/craving stability.
- If you tied with C: and you’re doing the plan for spiritual reasons, pick C regardless of the tie.
What you can expect from BlogChef meal plans
These plans work in real kitchens, with real schedules. You don’t need specialty equipment or complicated techniques to follow along. Here’s what you can count on across BlogChef meal plans:
- Everyday ingredients you can find at most grocery stores
- Practical meals that are realistic for weeknights
- Simple guidance so you can stay consistent without overthinking
- Flexibility to swap ingredients based on preference and availability
Meal plan FAQs
Can I repeat meals or weeks?
Yes. Repeating meals often makes the plan easier. It simplifies shopping, reduces prep stress, and helps you stay consistent.
Can I adjust portion sizes?
Absolutely. Portion sizes can be adjusted to fit your needs, appetite, and activity level. The plan is your structure, not a rigid rulebook.
Do I need special ingredients?
No. I aim for accessible ingredients. If a plan includes something more specific, I recommend easy swaps whenever possible.
Can I mix plans?
You can, especially after you’ve completed a full plan and know what works best for you. If you do mix and match, keep your main goal in mind so the plan still feels cohesive.
Start with the plan that feels doable
The best meal plan is the one you can actually follow. You don’t need perfection — just a starting point. Choose the plan that fits your life right now, cook a few simple meals, and build momentum from there.
