Meal prep planner

Enter your daily calories and pick the meals you want to prep. The planner chooses a recipe for each meal, works out portion sizes to hit your calories, and tells you how much to cook for the week.

How it works

The planner splits your calories across the meals you pick: 25% breakfast, 35% lunch and 40% dinner, with 10% for a snack if you add one. For each meal it picks recipes that get close to your protein target and fill the meal in about 1–2 servings, then sizes the portion to that meal’s share, in quarter servings.

The same recipe covers that meal every day, which is how most people meal prep: cook once, eat it all week. Swap any meal, or try different recipes, until the week looks good to you.

Tips for prepping

• Freeze what you won’t eat in 3–4 days. Cooked leftovers keep 3–4 days in the fridge [1]. For a 5- or 7-day plan, freeze the portions for the later days.
• Scale on the recipe page. Every recipe can be scaled to the number of servings you need, and the ingredients update.
• Check your trend. If your weight isn’t moving the way you want after 2–3 weeks, change your calories by 100–200 a day and plan again.

Next steps

• Calorie and macro calculator: find your calories and protein first.
• Meal-prep recipes: everything that keeps well.

General information, not medical advice. If you have a health condition, are pregnant or take medication, check changes with your doctor.