Weekly Meal Planner

1. Calculate From Your Stats

Weight (kg)

Height (cm)

Age

Activity level

Current phase

Daily Targets — calculated above, or type your own

Daily Cals

Daily Protein (g)

Daily Carbs (g)

Daily Fat (g)

2. Add Food to Buy

📂 Food DB (JSON) — ▾

Same format as Macro Tally — an array of objects. Values must be per 100g. A DB loaded on either page shows up on both.

[
  { "name": "Chicken Breast (Raw)",
    "cals": 120, "protein": 22.5,
    "carbs": 0, "fat": 2.6 }
]

Left to Buy This Week

Food your meals use is sized from your week plan automatically (🔓 From plan). Lock a food (🔒 Fixed amount) to keep your own amount — typing a new amount locks it. Auto-fill instead builds a fixed basket sized to your targets.

3. Create a Meal or Snack

Meal name

Type

Portions it makes

Weights are for the whole batch. Cooking a big pot of chilli? Add everything that goes in the pot and set how many portions it makes — each meal slot in your week eats one portion.

Ingredient (any food — it's added to your basket)

Batch (g)

📖 Recipe Library — ready-made meals from common foods ▾

4. Left to Plan This Week

Pick a meal for each slot, then top up with snacks. Auto-fill spreads your meals (keeping to the repeat limit), adds snacks, then nudges portion sizes (up to ±15%) so each day lands on your calorie target. "Build me a week" follows every food rule. The small box next to each meal is how many portions you eat.