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Plan Once, Prep PerfectlyMeal Prep Tuned to Your Macros

Meze designs meal plans tuned to your targets—exact portions by weight, meals that keep you full, and shopping lists that can be picked up or delivered from your preferred grocery store.

Start Your JourneyView Available Meals

What Meze Does

Four features that make meal prep effortless

Hundreds of Recipes

Access a growing database of recipes, each with complete nutrition data and step-by-step prep instructions. From quick weeknight dinners to batch-cooking favorites.

Meals Scaled to You

Every meal is automatically adjusted to hit your exact calorie, protein, fiber, and macro targets. Portions are calculated precisely so you stay full and on track.

Learn about satiation scores →

Know Your Prep Time

See exactly how long meal prep will take based on your equipment. A food processor saves 35% time. An extra pair of hands saves even more.

Read about efficient meal prep →

Exact Quantities

Get a shopping list with precise amounts for every ingredient, aggregated across all your meals. No more guessing, no more waste. Ready for pickup or delivery at your preferred grocery store.

See It In Action

Explore real meal plans with nutrition data and shopping lists

How many are you cooking for?
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Sample Meal Plan

Real meals from our database

Meal Prep Summary

Meals
15
for the week
Ingredients
71
to shop for
Active Prep
-
hands-on time
Cottage Cheese Pancake Brunch

Cottage Cheese Pancake Brunch

A high-protein, light-fluffy pancake meal centered on cottage cheese pancakes (similar to syrniki) paired with bright fruit, a creamy maple-yogurt drizzle, and a savory side for balance. Bright, slightly tangy pancakes provide a tender interior and good protein; the compote adds sweetness and acidity, the yogurt drizzle adds creaminess and tang, and the crispy turkey bacon gives a savory contrast. Works well for breakfast or a relaxed weekend brunch.

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Simple Grilled Cheese

Simple Grilled Cheese

A quick, classic grilled cheese sandwich built for speed and comfort, paired with a simple tomato soup to add acidity and a vegetable component. The sandwich focuses on good melting cheese and buttered bread for a crisp, golden exterior and gooey interior. This meal is designed for 1–4 servings depending on recipe scaling, takes ~10–20 minutes total, and supports easy ingredient swaps (different cheeses, whole-grain or gluten-free bread, plant-based butter/cheese). Cooking tips: cook over medium-low heat for even melting, press gently with a spatula, and toast additional time if using thicker bread. Serve with a squeeze of lemon or a sprinkle of fresh basil on the soup for brightness.

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Thai Green Curry with Chicken and Brown Rice

Thai Green Curry with Chicken and Brown Rice

A balanced, weeknight-friendly meal using store-bought green curry paste, canned coconut milk, and simple vegetables, served over brown rice for added fiber. This follows the request exactly and relies on commonly available, off-the-shelf ingredients.

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How Meze Works

From goals to groceries in four simple steps

1

Set Your Goals

Enter your calorie target, protein goals, and dietary preferences. We'll optimize for satiation so you stay full between meals.

2

Plan Your Meals

Build your meal plan from our recipe database. Every portion is automatically scaled to hit your exact nutrition targets.

3

Shop Smart

Get a shopping list with exact quantities for every ingredient, aggregated across all meals. Ready for pickup or delivery at your preferred grocery store.

4

Prep With Ease

Follow prep instructions with time estimates based on your equipment. Know exactly how long meal prep will take.

Perfect for Everyone

For Individuals

  • Meal plans designed to hit your exact macro targets
  • Custom meal plans based on your preferences
  • Grocery lists with exact quantities by weight
  • Automatic pickup or delivery from your preferred store

For Households

  • Multi-member meal planning and coordination
  • Shared grocery lists and shopping tasks
  • Task delegation for prep, cooking, and cleanup
  • Family-style meal scaling and portion control

Beyond Basic Nutrition

We focus on optimal nutrition, not just macros

Nutrient-Dense Whole Foods

Meze ensures you get daily servings of leafy greens, berries, and other nutrient-dense foods while avoiding processed ingredients. Our meal plans are designed to deliver optimal nutrition beyond just hitting your macro targets.

  • Daily servings of antioxidant-rich foods that can reduce cancer risk
  • Anti-inflammatory spices and ingredients in every meal plan
  • Micronutrient-focused approach for better skin, hair, and energy
Learn about functional nutrition →

Long-Term Health Benefits

Our approach doesn't just help you look better now—it's designed to improve your long-term health outcomes through strategic nutrition planning.

  • Reduced inflammation through diet optimization
  • Improved digestion with fiber-rich whole foods
  • Enhanced immune function through diverse nutrient intake
  • Better hormonal balance for optimal body composition

Dive Deeper

Learn more about the science behind Meze

Satiation Score

How we calculate which foods keep you full longer

Efficient Meal Prep

Equipment and techniques that save hours every week

Functional Nutrition

Eating for skin health, recovery, and long-term wellness

Balance Your Eating

The 80/20 approach to sustainable nutrition

Ready to Transform Your Meal Prep?

Join thousands of users who've made healthy eating effortless with Meze.

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