How to Generate a Personalized Meal Plan with Prospre

Prospre generates a full week of meals from the calorie and macro targets you enter, then lets you swap out any day or meal you don't like. To use it, go to the meal plan generator, enter your calorie, protein, fat, and carbohydrate targets, pick a diet type (Normal, Vegetarian, or Vegan), and select Generate Meal Plan. If you don't know your macros yet, use the built-in macro calculator first. The generator requires JavaScript enabled in your browser.

Step 1: Enter your macro targets

The generator asks for four numbers:

• Calories
• Protein
• Fat
• Carbohydrates

If you already track macros or have targets from a coach, enter them directly. If not, select Calculate Macros next to the "Don't know your macros?" prompt to work them out before generating.

Step 2: Choose your diet type

Pick one of three options:

This selection shapes which recipes the generator pulls into your week, so set it before generating rather than after.

Step 3: Generate the plan

Select Generate Meal Plan. Prospre builds a plan for the whole week that matches your calorie and macro goals. You'll get a complete set of days and meals rather than a single day you have to repeat.

Step 4: Swap out what you don't like

The plan is meant to be edited. You can:

• Swap individual days or individual meals you don't want
• Pick specific recipes you want included, or add your own
• Schedule meals you eat often
• Input allergies
• Set ranges for your macros instead of fixed numbers

If you want to keep a treat in your diet, use Fit Into Plan, which automatically adjusts the rest of your plan so the treat fits while you still hit your macros.

Step 5: Get your grocery list

Once the plan is set, Prospre produces a grocery list covering everything you need to follow it. From there you can:

• Auto-fill your cart on Amazon Fresh
• Take the list to the store
• Print it

Tracking and adjustments after you start

Generating the plan is the starting point, not the end. Prospre's macro tracker lets you log what you actually eat — either by scanning a barcode or by scanning a nutrition facts label into the database, which covers over 150 nutrients across 300,000+ food items. The AI Coach then analyzes your weight and the foods you logged to suggest adjustments that keep you on track toward your goal. The app's own guidance is to track your weight and food daily for the best results.

Common snags

• Nothing generates when you click the button. The generator needs JavaScript enabled. Check your browser settings if the form appears but won't produce a plan.
• You don't have macro numbers ready. Use the Calculate Macros option rather than guessing, since the whole plan is built around those four values.
• The plan doesn't fit your diet. Set the diet type and allergies before generating; changing them afterward means regenerating rather than editing.
• You want flexibility on macros. Set macro ranges instead of single values if you'd rather not hit an exact number every day.