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Weekly macro planner
Set your goals, restrictions and ingredient preferences. Every recipe has full written instructions, plus a video where one's linked — then build a full week complete with a shopping list, swappable meals, and a cooking checklist you can save and reload.
Mainly useful for lunch and dinner.
Mainly useful for lunch and dinner.
Not sure? A typical meal is 400–700 kcal. Use ✨ Suggest above for a personalised estimate — you can always adjust it.
A rough guide: aim for 0.4–0.6g per kg of bodyweight per meal. Adjust to taste.
Leave blank for no limit. A typical home-cooked meal costs £2–5.
Want a 7-day meal plan built to hit these goals?
Not sure? Use ✨ Suggest above. A typical range is 1600–2200 for deficit, 2200–3000 for surplus. You can always change this.
A common target is 1.6–2g per kg of bodyweight. So 80kg = roughly 130–160g/day.
Leave blank for no limit. A typical weekly food shop for one person is £30–60.
Diet, skill, protein powder, and ingredient preferences above carry over into the week. Shake is off by default — turn it on to add it as a 5th slot, or use it in place of Breakfast/Snack instead.
How many different recipes to rotate through across the week for each meal. Set to 1 for the same one every day, or higher for more variety. Defaults show your own example: same breakfast, a few lunches and dinners on rotation.
Prices are rough per-serving estimates for UK supermarkets and vary by store and season. Where a matching video exists, "Watch video" links straight to it; where it doesn't, "View recipe" always gives full written instructions regardless. "Get ingredients" and the shopping list open live searches on Tesco, Sainsbury's and Asda. In a deficit, matches lean toward higher protein-per-calorie recipes; in a surplus, toward more energy-dense ones — both still ranked primarily by closeness to your calorie and protein targets. On accounts: this version uses real email/password sign-in via Supabase — your favourites, cooking checklist and saved plans are stored in a real database under your account, and Row Level Security policies mean only you can read or write your own rows. You need to fill in your own Supabase project URL and anon key near the top of the script for any of this to work — see BACKEND_SETUP_GUIDE.md. Recipe illustrations are stylised icons, not photos of the actual dish.