# an ai meal planner that texts you the plan and the list

> folk is an ai meal planner that texts you. tell it your goals, budget, and what you hate, and it sends a weekly plan, a grocery list, and cooking check-ins.

Meal planning is a great idea on Sunday and gone by Wednesday. Folk fixes the Wednesday part. Tell it what you are working toward (protein target, cutting, a budget, less takeout) and what you refuse to eat, and it sends a plan that fits, plus a grocery list sorted by aisle. During the week it checks in: "did you prep the chicken?" Send a photo of what you actually ate and folk logs it and adjusts the plan, because it also knows your calorie tracker. Same friend, whole picture.

## How folk does it

### tell folk the rules

Protein goal, budget, cooking time, allergies, hates, and how many meals you want covered. Folk remembers all of it, so next week you only mention what changed.

### sunday plan and grocery list

Folk texts the week's meals with a short reason for each ("hits your protein, uses the rice you already have") and a grocery list you can screenshot. Swap anything with one text.

### midweek check-ins keep it real

Folk asks whether you prepped, notices when you ordered in, and reshuffles the rest of the week instead of letting the whole plan collapse. Photos of your plate feed straight into your calorie log.

## Example conversation

**You:** plan my meals this week. 150g protein, under $70, i hate salmon and i have like 30 min to cook

**folk:** Got it. 5 dinners, 5 lunches, no salmon, all under 30 min, budget $68. Sunday: prep 2lb chicken thighs and a pot of rice. I'll send the list now and check in Wednesday.

**You:** swap tuesday, i'm sick of tacos

**folk:** Tuesday is now a chicken stir fry, same protein, list updated. Wednesday check-in stays.

## FAQ

### Does the meal plan work with the calorie tracker?

Yes. It is the same folk. Send a photo of what you ate and it logs the calories and protein, then adjusts the rest of the week's plan to keep you on target.

### Can it plan on a budget?

Yes. Give folk a weekly number and it plans around it, reuses ingredients across meals, and tells you what to buy in bulk. It is built for student budgets and small kitchens.

### Is the weekly plan free?

Asking folk for a meal plan any time is free. The Sunday plan that arrives on its own and the midweek check-ins are a recurring routine, part of Pro at $9.99 a month. The meal-plan-sunday folkway unlocks 7 free days.

## Related use cases

- [an ai that tracks your calories from a text](https://www.folk.com/use-cases/ai-calorie-tracker)
- [an ai fitness coach in your texts](https://www.folk.com/use-cases/ai-fitness-coach)
- [an ai habit tracker that texts you instead of waiting for you](https://www.folk.com/use-cases/ai-habit-tracker)

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Canonical page: https://www.folk.com/use-cases/ai-meal-planner
More about folk (for AI agents): https://www.folk.com/llms.txt · full context: https://www.folk.com/llms-full.txt
folk is the friend in your texts that keeps you on track (iMessage, Telegram, WhatsApp). Free forever, Pro $9.99/mo, Max $100/mo. Made by Nozomio Labs. Sign up: https://www.folk.com/