Free 7-Day Healthy Eating Plan Based on Your BMI

This BMI calculator-tailored meal plan is designed to support your body type and help you move toward a healthier weight. Here's what to focus on based on your BMI category:

Underweight (BMI < 18.5)

• Eat 5–6 times a day with calorie-dense, nutritious foods
• Include healthy fats (avocados, nuts, olive oil)
• Snack on dried fruit, nut butters, and smoothies

Normal Weight (BMI 18.5–24.9)

• Focus on maintaining balance with whole grains, protein, and veggies
• Limit sugar, fried foods, and excess carbs
• Hydrate regularly and eat mindfully

Overweight or Obese (BMI 25+)

• Prioritize portion control and fiber-rich meals
• Use smaller plates and avoid sugary drinks
• Meal prep to avoid impulse eating

Need to calculate your BMI? Use our free BMI calculator now.

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