🥗

PrimeCare Custom Meal Plan

Personalized weekly meal planning — built around your body, your health, and your favorite foods

1

Body Stats
2

Your Foods
3

Cuisine Style
4

Health History
5

Goal & Plan
📏 Body Stats & BMR
Enter your name and measurements. We'll calculate your daily calorie targets automatically using the Mifflin-St Jeor formula.
Your Full Name
Unit System
Age (years)
Sex
Weight (lbs)
Height (inches)
Activity Level
Or enter your known BMR directly (optional — overrides the calculated value)
🍗 Select Your Favorite Foods
Click any food to highlight it green — your meal plan will be built exclusively around your chosen proteins and vegetables. Select at least 3 of each for the best variety.
🥩 Proteins — click to select
🥦 Vegetables — click to select
🌍 Cuisine Style (Optional)
Want your meals to reflect a specific culinary tradition? Choose one cuisine style and your meal plan will use authentic spice blends, sauces, and preparations from that tradition. Leave unselected for a classic American/balanced style.
Select a cuisine style — or skip for classic balanced meals
Dietary Preferences (Optional — select any that apply)
🌾
Gluten-Free
Replaces wheat, barley & rye — uses rice, quinoa, corn & certified GF oats instead
OFF
🥩
Low-Carb Dinner
Carbs shift to breakfast & lunch — dinner becomes protein + vegetables + healthy fat only (5–10% of daily carbs at dinner)
OFF
🏥 Health History
Select any conditions that apply. Macros, protein, and sodium targets will be adjusted per current clinical guidelines (ADA 2026, AHA/ACC/HFSA 2022, KDIGO 2022).
🩸
Diabetes
Caps carbs at 40% of calories. Emphasizes whole grains and fiber ≥14g/1,000 kcal per ADA 2026 guidelines.
ACTIVE
❤️
Heart Disease
Limits sodium to 2,300 mg/day. Favors Mediterranean/DASH pattern and reduces saturated fat (AHA/ACC/HFSA 2022).
ACTIVE
🫘
Kidney Disease (CKD)
Caps protein at 0.8 g/kg/day. Limits sodium to 2,000 mg/day and filters high-potassium foods (ADA/KDIGO).
ACTIVE
🎯 Set Your Goal
Choose your calorie goal and protein target. Your 7-day plan will be built around these selections.
Calorie Goal
Daily Protein Target (optional — select one or leave at default)
Your protein target: —g/day  ·  —% of daily calories  ·  approx. —g per main meal
Note: CKD is active — protein will be capped at 0.8 g/kg/day regardless of selection, per ADA/KDIGO guidelines.

7-Day Meal Plan

Medical Disclaimer: This meal plan is for general informational purposes only and is not a substitute for professional medical advice. All dietary plans — especially for diabetes, heart disease, or kidney disease — should be reviewed by a registered dietitian and your healthcare provider. Macro values are estimates. Consult a qualified professional before making significant dietary changes.
🩺
A Note From Our Team

This Tool Is a Starting Point — Not a Prescription

NutriPlan gives our patients a simple, personalized estimate of daily macros and meal ideas. It is a helpful way to begin thinking about nutrition — but it is not a substitute for individualized medical guidance.

Your medications, lab values, kidney function, cardiovascular history, and metabolic health all influence what your ideal plan should look like. We strongly encourage you to review any plan with your provider before making significant dietary changes — especially with a chronic condition.

Hannah Boike, FNP is our nutrition-focused Nurse Practitioner at PrimeCare of Novi. Hannah has specialized training in treating disease through proper nutrition and provides personalized nutrition counseling for our patients. She would love to help you build a plan that truly fits your body and health goals.
👩‍⚕️ Meet Hannah Boike, FNP 📅 Book an Appointment 🥗 Nutrition Counseling Info
⚡
Don't Know Your BMR?

Get a Clinically Accurate BMR with Our InBody Machine

The formula in this tool gives a good estimate — but every body is different. Lean muscle mass, body fat percentage, and hydration all affect your true metabolic rate in ways a formula cannot capture.

At PrimeCare of Novi, our InBody body composition analyzer measures muscle, fat, and water in minutes — giving you a precise resting metabolic rate you can plug directly into this tool for a far more accurate meal plan.

InBody Testing at PrimeCare of Novi
Measures lean mass, fat mass, total body water, and metabolic rate — a real picture of your metabolism and how it changes as you adjust your lifestyle.

✅  $50 as a standalone appointment  |  ✅  Included in our Personalized Care program  |  ✅ Also included in our Weight Loss program
📊 Learn About InBody Testing 📞 Schedule Your InBody Scan
⭐
Personalized Care Program

Want Nutrition Guidance That Goes Much Deeper?

Our Personalized Care program is PrimeCare of Novi's concierge-level membership — for patients who want a proactive, unhurried, deeply individualized approach to their health. Nutrition planning is just one piece of what members receive.

✅ Same-day appointments ✅ Longer, unhurried visits ✅ Direct physician access ✅ 24/7 direct communication ✅ InBody testing included ✅ Advanced biometrics ✅ Wellness education ✅ Concierge care coordination ✅ Discount on Galleri® cancer screening ✅ Hospital advocacy
About $5 a day — our Personalized Care membership works alongside your existing health insurance. Insurance continues to cover labs, specialist referrals, hospitalizations, and prescriptions as it normally would. The membership covers your provider's time, availability, and the enhanced proactive care that traditional insurance reimbursement alone cannot support.
⭐ Learn About Personalized Care 📋 Compare Care Options 📅 Request an Appointment