Weekly Meal Prep Planner
Plan 7 days of meals. Pick recipes, get a shopping list, and see what you've set up.
Assign a recipe to each meal slot for every day of the week. The planner shows what you've set up — meals ready, quick options, pantry matches, and protein sources. A combined shopping list is generated automatically, and nutrition facts are available per recipe. LowCalFoodie does not generate individualized calorie or macro targets.
Not sure what reheats well? See our reheat guide - which foods hold up, which don't, and the best reheating methods.
🍽️ This week, make eating easier.
A quick view of the meals, ingredients, and backups you have ready. This is planning support—not a nutrition prescription.
⏱️ Make it doable
"Can I cook something right now?"
Start with one meal that feels manageable.
🥗 Build a meal
"What's in my planned meals?"
Add a meal to see what food groups you have covered.
🥫 Use what is ready
"Can my pantry make today easier?"
Add what you have to find meals that use it.
🔒 My private reference
"Should I see my care-team note?"
You do not need a target here. Add a care-team reference only if you already have one.
💡 Start with 3 Dinners for a lighter plan, or Auto-Fill Week for a full 7-day plan with rotated proteins. Lower-Cost Week uses budget-friendly picks. Then customize any slot by clicking it.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
📋 Shopping List
Add meals (or hit Auto-Fill) to generate a shopping list
📊 Nutrition Facts (week totals)
— click to expand
Total Protein
0g
Total Carbs
0g
Total Fat
0g
Total Calories
0
Est. Week Cost
$0.00
sample estimate *
* Cost estimates are based on typical U.S. grocery prices (mid-2025). Actual prices vary by region, store, and season. See our cost method guide for details.
LowCalFoodie offers general recipe and food-planning support, not medical advice. If eating or drinking is regularly difficult, or symptoms are persistent or severe, contact the clinician who prescribes your medicine.
💡 Click any meal to remove it. Your plan is saved automatically and the URL is shareable.
How It Works & FAQ
What is a meal prep planner?
A meal prep planner helps you map out your meals for the week ahead. Instead of deciding what to eat day by day, you assign recipes to each day, and the planner builds a shopping list automatically. It shows nutrition facts per recipe and for the week, but does not generate individualized calorie or macro targets.
To use it: assign a recipe to each meal slot for each day. The planner shows what you've set up — meals ready, quick options, pantry matches, and protein sources.
How do I use it?
Start by clicking Auto-Fill Week for a balanced 7-day plan, or assign recipes manually to each meal slot (breakfast, lunch, dinner, snacks) for each day.
The planner shows what you've set up — meals ready, quick options, pantry matches, and protein sources — and collects every ingredient into a single shopping list you can take to the store.
Can I save my plan?
Your plan stays in your browser as you build it. There is no account-based saving right now, so to keep a plan you want to revisit, use your browser's print or share function to save a copy.
Is it free?
Yes, completely free with no sign-up required. Use it as often as you like to plan your week of meals.