The meal planner, calorie calculator, meal browser and nutrition search are currently free.
You can use them right away with no sign-up, no payment and no app to install.
Your meal plan results include ingredient portions and a grocery list.

It is a three-meals-a-day planning tool for healthy adults who cook for themselves.
It can help when you can't decide what to make, or aren't sure how much of each ingredient to buy.
It may not fit your life if you mostly eat out or at cafeterias, or if you don't eat three meals a day.

First you confirm your sex, age, height, weight, goal and activity level.
Then we ask about foods to avoid, preferred protein, cuisine taste, cooking level and daily budget.
Based on your answers over eight steps, we suggest three meals with ingredient portions.
If you only want to know your calorie needs first, use the Calorie Calculator.

Your body measurements are calculated only in your current browser and are neither sent to a server nor stored.
They disappear when you refresh or close the page, and you may lose your plan if you navigate to another page.
We count anonymous statistics with GoatCounter, such as steps taken, the goal selected and use restrictions.
We do not send body measurements like height and weight, or your full answers, as statistics.

It is a tool for planning meals for healthy adults, and it does not replace diagnosis or treatment.
We don't create meal plans for anyone under 18, or during pregnancy or breastfeeding.
Use is also limited if you have a condition that calls for dietary restrictions or a history of an eating disorder.
If your BMI is below 18.5, you can't choose a weight-loss goal.
If any of this applies to you, please talk to a doctor or dietitian about the right eating guidelines for you.

CleanEat's meal list was created in Korea and includes Western, Korean and international dishes.
If you prefer a particular style, choose it in the cuisine step.
Some Korean ingredients, such as gochujang, doenjang and kimchi, are sold at Asian grocery stores and many supermarkets. Your grocery list shows what you need.
Meals that use an ingredient we don't yet have a U.S. price for are left out when you set a daily budget.

We estimate your resting calorie burn with the Mifflin–St Jeor equation, then factor in your activity level and goal.
Protein uses a body-weight figure for each goal, and only part of any weight above BMI 25 is counted.
These numbers are estimates for planning meals, not measurements of your actual metabolism.
You can find the exact equation and factors in Methodology & Data Sources.

We use data from the Korean Ministry of Food and Drug Safety first, and fill in some ingredients with USDA data.
Some entries use product labels and estimates, so they may differ from the actual product and how it is cooked.
Seasonings, which are listed separately, are left out of the totals, so your actual sodium may be higher.
You can see the data types and the basis for amounts in Nutrition data.

The calculator gives your daily targets, while the meal plan adds up the nutrition of the selected ingredients and their actual portions.
Each meal can be scaled only within a set range, so the plan won't match your target exactly.
Calories converted from carbs, protein and fat can also differ because of how each data source calculates them and because of rounding.

We don't guarantee any specific result, such as weight loss or better health.
What you actually need depends on your body composition, activity intensity, lifestyle and health.
Please use CleanEat as a reference tool for choosing meals and preparing food.
The plans are not assessed for whether every nutrient, such as vitamins and iron, is adequate.

On the results screen you can swap a single meal or all three.
To change your basics, tastes or budget, use “Edit answers”.
If few meals match your conditions, similar meals may come up again.
Swapping changes the nutrition and estimated food cost too, so check the notes shown with your results again.

Preferences are one of several conditions. Cooking level, budget, nutrition and variety are compared too.
Even if you choose Korean, meals in other styles can be mixed in depending on your conditions.
Your preferred protein is not a condition that applies to every meal of the day.
If you must avoid a particular food, use the foods-to-avoid step instead of a preference.

Amounts are the edible weight, in grams, in the state shown in the ingredient name.
Raw meat and vegetables are weighed after trimming and before cooking, and dry grains and beans are weighed dry.
Canned foods are weighed drained, and microwave rice is the weight of the rice.
“Brown rice (dry)” means dry rice, whatever the meal's name says.
The meal pages show default amounts, and in your plan the amounts change to fit your target.

Cooking level is a rough guide to the tools used and how involved the cooking is.
The actual time depends on how fast you chop, your kitchen tools and how much you make at once.
Extra time may be needed up front, for example to soak dry grains and beans or to cook rice.
Look at the ingredient states and directions on the meal page to plan your prep time.

The estimated food cost is the cost of the amounts used in your plan, which differs from the price of buying whole packages.
What you actually pay varies with store, brand, discounts and package size, and seasonings and delivery fees are not included.
If few meals match your conditions, a plan may go over budget or fall short of your calorie target.
Check the notes with your results, and see Price data for the date and sources.

They let you check off ingredients you already have, so you can tell them apart from what you need to buy.
Checking an item doesn't change the meals, ingredient portions or the estimated food cost in your plan.
Swapping a meal changes the ingredients and amounts you need, so check the updated list again.

We exclude registered ingredients linked to the dairy, nuts, seafood, eggs and meat you select.
Foods that aren't on the list, such as wheat, buckwheat and soy, and allergens inside seasonings can't be fully filtered out.
Please check the ingredient labels of the actual products and seasonings yourself, along with cross-contact from cookware.
Selecting foods to avoid does not guarantee allergy safety.