A meal plan built from your targets. Free.
Answer a short nutrition questionnaire. AirFit Coach computes your calories and macros, then drafts a week of real meals to match — with a grocery list. Approve it and it's yours.
Free, no card · Training program and daily routine included · Weekly coach $19/month after a 7-day trial · Adults 18+
Today's meals
Day 1Breakfast
520 kcalGreek yogurt, berries, granola
Lunch
710 kcalChicken, rice, roasted broccoli
Dinner
640 kcalSalmon, potatoes, green beans
Snack
180 kcalApple, peanut butter
Day total
2,050 kcal · 165 g protein
Yours to keep. Free.
Targets first, then the meals
- 1
Answer the nutrition questionnaire
Your goal, body stats, how you like to eat, what you won't eat, allergies. It also checks whether a meal plan is right for you at all — see the scope below.
- 2
Get your targets, then your week
AirFit computes your daily calories and macros with a standard formula and sensible floors — the AI never invents those numbers. Then the meal planner drafts a week of real meals from 13,600+ foods to fit them.
- 3
Approve it and shop
Every day shows calories and macros; a grocery list covers the week. Approve the plan, then keep it beside your food diary in AirFit on iOS, Android or the web.
What's free, what's $19
The plan is free. Changing it — a food you'd rather skip, more variety, a swap tonight — is the coach's job, and the coach is the subscription.
Get my free meal plan| Coach Free · $0 | AirFit Coach · $19/mo | |
|---|---|---|
| Calorie and macro targets from your profile | ||
| Week of meals fitted to your targets | One plan every 8 weeks | Revised whenever you ask |
| Meal swaps | Up to 5 a week | |
| Grocery list | ||
| Training program and daily routine | Rebuilt every 8 weeks | Revised on request |
| Weekly check-in | Recorded | Reviewed by the coach |
| Card required | After a 7-day trial |
General meal planning, not medical nutrition therapy
The questionnaire checks whether a plan is right for you before it builds one. If any of these apply, it won't plan your meals and will point you to a registered dietitian or your clinician instead.
- Pregnant or breastfeeding
- A history of an eating disorder
- Diabetes treated with insulin, kidney disease, liver disease or active cancer treatment
- Bariatric surgery in the last twelve months
- Any condition that needs a therapeutic diet
A plan, not a prescription. Plans are fitted to targets our software computes and checked against your stated allergies and restrictions, but a plan can still be wrong or unsuitable for you. We can't guarantee any meal is free of an allergen. Adults 18 and older.
What AirFit Coach is — and what it isn't
It's fitness programming with a clear scope. Knowing the edges is part of trusting what's inside them.
Built for
- General strength, muscle gain, conditioning, mobility, body composition and general fitness
- Meal plans for fat loss, maintenance, muscle gain or recomposition — omnivore through vegan
- Daily protocols for sleep, mornings, stress, mobility and screen time — habits, not treatment
- Adults who can train independently without medical supervision
- Bodyweight, home-gym and commercial-gym equipment
- Beginners through experienced lifters
Not for
- Diagnosing, treating or rehabbing an injury or illness
- Pregnancy or postpartum programming
- Meal planning around pregnancy or a medical condition — that's one for your clinician
- Treating a sleep condition, low mood or anxiety — a protocol is habits, and your clinician comes first
- Medication or supplement advice
- Form checks from photo or video
- Competition prep, or anyone under 18
Fitness coaching, not medical care. AirFit Coach is not medical care, physical therapy, nutrition therapy or emergency support. Stop exercising and seek qualified help if pain, symptoms or an emergency may be involved. Adults 18 and older.
Your coach,
in your pocket.
AirFit for iOS and Android keeps today's workout, your meal plan and your daily routine together. Use the same account on the web, with your program and history in one place.
- Log sets and reps as you train, with a rest timer between them
- Log meals and see calories and macros against your targets
- Watch your streak, your weight trend and your personal records
Same account, same program. Start on the web, keep going on your phone.
Frequently asked questions
Is it really free?
Yes. Coach Free is $0 with no card and no end date. It includes one meal plan every 8 weeks, fitted to targets computed from your own profile, plus a training program and a daily routine built the same way. Revisions on request and meal swaps are the paid coach, $19/month after a 7-day trial.
How are my targets calculated?
From your profile — goal, body stats, activity — using a standard formula with sensible floors, by our software, not by the AI. The AI meal planner only fits meals to targets it was given. If you'd rather set your own numbers, you can.
What foods does it use?
A library of 13,600+ foods with portion data, drawn from USDA FoodData Central. Omnivore, pescatarian, vegetarian or vegan, with allergies and restrictions respected. Every plan is checked against your stated allergies and restrictions before you see it — and you approve it before it's yours.
Can I change it?
On Coach Free you get a new plan every 8 weeks. On AirFit Coach you can ask for a revision any time — a food you'd rather skip, more variety, less to cook — and swap up to 5 meals a week. Every revision is a draft you approve.
Who shouldn't use it?
It's general meal planning for healthy adults, not medical nutrition therapy. The questionnaire screens for pregnancy and breastfeeding, a history of an eating disorder, diabetes treated with insulin, kidney or liver disease, active cancer treatment, recent bariatric surgery and any condition that needs a therapeutic diet — in those cases it won't plan meals and points you to a registered dietitian or your clinician instead. Adults 18 and older.
Your targets in two minutes, your week right after
A short questionnaire, targets you can trust, and a week of real meals you approve. Free. The coach who changes it is there when you want it.
Get my free meal planTraining first? Get a free workout plan. Prefer a person? Find a human coach.