Meal Plan Generator
Select ingredients you have on hand and instantly see recipe matches with nutrition facts.
Figuring out what to cook with what you already have is half the battle of eating well. This meal plan generator takes the guesswork out of dinner: select the ingredients sitting in your fridge and pantry, and it matches those ingredients to recipes from our database, showing nutrition facts per recipe as you go. It is a meal planner built around reducing waste and keeping portion sizes visible without spreadsheets.
Most meal planning apps ask you to pick recipes first, then hand you a shopping list. This tool flips that flow - you start with what you own, see the nutrition breakdown as you build, and only add to your basket when a recipe genuinely needs something you are missing. That makes it ideal for nights you do not want to shop, for using up ingredients before they expire, and for keeping portion sizes transparent.
Whether your goal is higher protein intake, reducing food waste, or simply fewer "what do I eat" decisions each week, building meals from a clear ingredient list keeps things flexible and sustainable. The tool provides general nutrition estimates, not individualized medical or dietary advice.
Leave blank to browse by ingredients only. If you have a reference number from your care team, enter it here.
Select ingredients to get started
Select ingredients from the picker above to find recipes you can make. We'll show you which recipes match best, and what you still need to buy.
How to use the meal planner
1
Select your ingredients
Tick off the proteins, vegetables, grains, and pantry staples you have on hand. Nutrition facts update live as you add each item.
2
Get recipe matches
We score every recipe by how many of your selected ingredients it uses and surface the closest matches first, each with its nutrition facts per serving.
3
See your shopping list
Open a recipe to spot anything you are missing, add it to your basket, and you have a complete plan with nutrition facts visible.
Getting the most out of this tool
Select versatile staples
Keep eggs, chicken breast, oats, rice, and a couple of vegetables selected by default. Versatile staples match the most recipes, so you always have workable options.
Prioritize protein
Each recipe shows its protein content per serving. Add a protein you enjoy first, then build the meal around it with vegetables and a satisfying carb or flavor element.
Balance is key
Don't eliminate any macro. A balanced mix of protein, carbs, and fat is more sustainable long-term and keeps recipes flexible.
Build around expiring items
Check your fridge for anything close to its use-by date and select those ingredients first. Cooking them into a planned meal beats throwing them out.
Check the total before you cook
Glance at the nutrition facts before you start. If you want a lighter option, swap a higher-calorie ingredient for more vegetables or a leaner protein.
Reuse winning combos
When a combination works well and tastes great, note it down. A short rotation of go-to meals makes future planning almost effortless.
Frequently Asked Questions
How does ingredient matching work?
Select the ingredients you have on hand from our list, and the planner matches them to our recipe database for quick meal ideas. Each recipe is scored by how many of your chosen ingredients it uses, so the closest matches appear first. Nutrition facts are shown per recipe.
Is the meal planner free?
Yes, completely free with no sign-up required. You can use it as often as you like to plan your meals. Your selections stay in your browser for the session so you can keep refining your plan.
Can I set my own calorie target?
The planner shows nutrition facts per recipe as you build. If you have a reference budget from your care team, you can use it as a personal benchmark. The planner does not generate or adjust individualized calorie or macro targets.
Can I save my plan?
Your current ingredient selections stay in your browser while you work, so the page can be refreshed without losing them. Because there is no account, a saved plan is not synced across devices - to keep a plan long-term, bookmark the page or note down the recipes it suggests.
Does the meal planner work for weight loss?
The planner shows nutrition facts as you build meals from ingredients you have. This can help you make informed choices. For individualized calorie, weight-loss, or nutrition guidance, speak with a qualified clinician or registered dietitian.
What if I am missing a recipe ingredient?
Recipe matches are ranked by how many of your selected ingredients they use, but a recipe does not have to be a perfect match to appear. If you are short one or two items, some recipes list substitution ideas in their Tips section, or you can add the missing ingredient to your next shopping list.
Can I plan meals for the whole week?
Yes. Build one meal at a time, then clear and rebuild for the next meal. For a full seven-day plan with an automatic shopping list and cost estimate, try our meal prep planner, which is designed for multi-day planning.
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