Map out breakfast, lunch, dinner, and snacks for all seven days, watch each day's calories and macros add up, then save or print your plan.
Build a week you'll actually cook — one meal slot at a time.
Each day has four slots: breakfast, lunch, dinner, and snacks. Tap + Add under any slot, give the meal a name, and enter its calories plus protein, carbs, and fat. The meal drops into the grid and the day's totals update immediately. Not sure of a meal's numbers? Run the recipe through the recipe nutrition calculator first, then copy the per-serving figures in here.
Meals are drag-and-drop. If Monday is running heavy and Wednesday is light, grab a meal and drop it into another day or slot to even out your calories. The day totals and the weekly average at the top recalculate as you go, so you can steer the whole week toward one target.
Save plan keeps the week in your browser so it's ready when you come back. Load plan restores it, and Print produces a clean grid with the controls hidden — perfect for the fridge or a shopping trip. To set the right daily number to aim for, work out your target with the calorie and TDEE calculator before you fill the week.
Each day column adds the calories, protein, carbs and fat of every meal in its four slots. The summary bar at the top adds all meals in the week and divides by 7: average per day = week total ÷ 7. It always divides by 7, even when some days are empty, so fill all seven days before you compare the average with your target.
| Slot and meal | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Breakfast: oatmeal with banana | 350 | 12 g | 58 g | 8 g |
| Lunch: grilled chicken salad | 500 | 40 g | 20 g | 28 g |
| Dinner: salmon, rice and vegetables | 650 | 42 g | 60 g | 24 g |
| Snack: Greek yogurt with berries | 200 | 18 g | 22 g | 3 g |
| Day total | 1,700 | 112 g | 160 g | 63 g |
The meal values above are sample numbers. Use the values for your own recipes, for example from the recipe nutrition calculator. If you enter this day on all seven days, the summary shows 1,700 calories and 112 g protein per day. If you enter it only Monday to Friday, the summary shows 1,700 × 5 ÷ 7 = 1,214 calories, because the empty weekend counts as zero. For a 1,800-calorie target, add a 100-calorie snack each day or move a larger dinner to a lighter day.
A quick check for typed numbers: protein and carbs have 4 calories per gram and fat has 9. For this day, 112 × 4 + 160 × 4 + 63 × 9 = 1,655, which is close to 1,700. A large gap between the two numbers usually means a typing error.
Add a meal under any day and slot — breakfast, lunch, dinner, or snacks. Enter its name, calories, and macros, and it appears in the grid. Repeat across the seven days, then drag meals between slots to rebalance. Each day keeps a running total and the top bar shows a weekly average.
Yes. Each meal carries calories plus protein, carbs, and fat. Every day column shows its own totals, and the summary bar averages calories and macros across the full week so you can see whether your plan lands near your target.
Yes. Save Plan stores the week in your browser and Load Plan brings it back. Print opens a clean, print-friendly version of the grid with the toolbar and controls hidden — ideal for the fridge or taking shopping.
Completely. The planner runs entirely in your browser and saves to local storage on your own device. Your plan isn't uploaded and there's no account. No meal data ever leaves your computer.
That depends on your daily target. Work it out first with the calorie and TDEE calculator, which factors in age, weight, height, activity, and goal. Then build days here that average close to that number, keeping protein high.
Same clean approach — free to use, no signup.