Use the meal planner to organize measured recipe ideas for one, three or seven days, then review the ingredient list. Turn a daily target into a worksheet of recipe ideas for one, three or seven days. Replace meals, adjust portions and review every ingredient before using your grocery list.
This tool uses the existing 12 measured recipes and 75 food records. Choose 2–6 eating occasions per day and a daily target from 1–40 blocks. All three nutrient counts and their differences remain visible. A generated plan is not a personalized nutrition prescription.
A practical plan, with the differences visible.
Generate one, three or seven days using this site’s measured recipes. The daily protein target is divided equally between meal slots; each recipe is scaled within 0.25–4 servings. Carbohydrate, fat and energy are reported independently. This is a recipe suggestion algorithm, not a nutrition prescription or guarantee of balanced intake.
Your combined grocery list
Quantities are edible weights in each listed preparation state. Cooked food weights are not converted into raw purchase weights. Check your cupboard, package labels and intended portions before shopping.
Removing a shopping-list item does not remove it from the meals or change their nutrient totals. Plan changes refresh the list and clear removed items and checkmarks.
For a PDF, choose a Print / Save as PDF button, then select your browser’s “Save as PDF” destination. Review the preview before saving.
Privacy, saved plans and limitations
Plans and meal quantities are calculated in this browser, without an account or a request to our server. Remembering a plan is optional and uses this browser’s local storage. Transfers between tools use temporary session storage. Clear saved data below to remove both. This site’s ordinary hosting logs still record page requests; recipe identifiers and public block targets can appear in URLs. Body measurements are never transferred.
These reference estimates are educational, not a personalized dietary prescription. Check dietary adequacy with a qualified professional, especially for children, pregnancy, medical conditions or intensive training. Food exclusions inspect ingredient identities, not allergens or cross-contamination. Preparation weights are edible amounts, not raw shopping or cooking-yield conversions.
Meal planner: how the recipe selection works
First, the planner divides your daily protein-block target equally among the selected eating occasions. Next, it selects eligible recipes with a repeatable seeded sequence and scales them by protein, within 0.25–4 times one original serving. Every nutrient scales together. Breakfast, lunch, dinner and snack categories guide the slots; the tool identifies a missing category rather than inventing a match. Explicit category selections restrict the eligible recipes. Vegetarian choices use curated recipe metadata; ingredient exclusions check every ingredient.
However, the planner does not automatically optimize carbohydrate and fat to match protein. When portion bounds prevent a target match, the results show the achieved amount and difference. The tool does not use a calorie preference to reduce food automatically. Instead, it displays energy for your review. The small recipe library may repeat dishes.
Grocery quantities you can inspect
The list adds exact per-serving ingredient weights across the current plan, combining only identical food IDs. Cooked, raw and differently prepared foods remain distinct. Quantities are edible preparation weights. The list does not convert them to raw shopping weights or package sizes. Pantry items, cooking losses and foods outside the plan need your review. Removing a shopping item does not remove it from the meal or its nutrition.
Use Download grocery PDF for a file generated directly in your browser. Print / Save as PDF also opens your browser’s print dialog, where you can choose Save as PDF. This requires no external document service. Finally, regenerate downloaded summaries and grocery lists after edits.
Use a plan thoughtfully
Read the weekly planning workflow, review a plan beyond its block counts, and inspect the algorithm, storage and limitations. Ingredient exclusions are not an allergy or cross-contamination check.