meal prep grid

A week of meals.
A little less work.

Nutrition, groceries and storage.
Together in one practical plan.

Plan your week

Targets and filters
Exclude listed allergens

Check package labels and cross-contact even when an ingredient is excluded.

Targets are your choices, not recommendations. Defaults: 2000 kcal and 110 g protein. How estimates work.

A real sample plan

5 days for 2 people

Sample plan snapshot
MealDay 1Day 2Day 3Day 4Day 5
BreakfastYogurt bread breakfast box476 kcal43.2 g proteinTofu peanut oat pots512 kcal38.1 g proteinTofu peanut oat pots515 kcal38.5 g proteinTofu peanut oat pots515 kcal38.5 g proteinTofu peanut oat pots512 kcal38.1 g protein
LunchTofu peanut whole-wheat noodles612 kcal44.4 g proteinLentil edamame barley pots582 kcal35.1 g proteinLentil tofu bulgur salad592 kcal47.5 g proteinLentil tofu bulgur salad591 kcal47.4 g proteinLentil tofu bulgur salad592 kcal47.5 g protein
DinnerTofu peanut whole-wheat noodles612 kcal44.4 g proteinTofu peanut whole-wheat noodles612 kcal44.4 g proteinLentil tofu bulgur salad590 kcal47.4 g proteinLentil tofu bulgur salad591 kcal47.4 g proteinLentil tofu bulgur salad592 kcal47.6 g protein
SnackCottage fruit cups300 kcal34.4 g proteinCottage fruit cups296 kcal33.8 g proteinLentil tofu snack pots304 kcal27.1 g proteinLentil tofu snack pots304 kcal27.1 g proteinLentil tofu snack pots304 kcal27.1 g protein
Daily total2,000 kcal166.5 g protein2,002 kcal151.5 g protein2,001 kcal160.5 g protein2,000 kcal160.4 g protein2,000 kcal160.3 g protein

Actual catalogue meals and calculated totals. See this plan and grocery list.

Ideas with the
useful details.

Protein, calories, ingredient estimates and fridge guidance. The numbers travel with the recipe.

Assembly time assumes the listed cooked ingredients are ready. Costs use an August 2026 USDA/BLS model.

Explore all meal filters

Plan beyond the plate.

Keep the right portions in the fridge.
Give the grocery list a budget.

Cooked food, with its own clock.

USDA FoodKeeper, exact prepared records
FoodFridgeFreezer quality
Cooked fish3–4 days (general guidance)1–2 months (general guidance)
Cooked rice4–6 days (general guidance)6 months (general guidance)
Leftovers with meat3–4 days (general guidance)2–3 months (general guidance)

Fridge at 40°F / 4°C or below. Freezer at 0°F / −18°C. Quality ranges cannot prove that a particular food is safe.

A food budget with context.

See four official USDA plans, the household adjustment, and a sample week with a documented ingredient estimate.

1 person2 peopleFamily of 4

August 2026 report. Food at home; restaurants and nonfood supplies excluded.

Make the second half of the week work

Make Sunday a little easier.

Build a plan. Print the grocery list.
Know which portions need a second session.

Build my weekHow the planner works

Common questions

Can the planner work without an account?

Yes. The plan is calculated from the choices in its URL, with no account or saved personal profile.

Does it create an AI meal plan?

It uses a deterministic search over the original recipe catalogue. The same choices and seed reproduce the same plan.

Are the calorie targets recommendations?

No. Defaults are examples, and targets are your inputs. The tool does not determine individual dietary or medical needs.

Can I keep a full week in the fridge?

Use each meal’s storage window. Later portions need prompt freezing when appropriate, or a second prep session; seven planned days do not mean seven refrigerator days.

Check the sources

Retrieved September 30, 2026. Read the calculation method and source dates.