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Free weekly meal plan generator

Pick the days, people, diet and time. You get a week of meals and one shopping list, ready to print.

Free, no sign-up · Updated November 4, 2026

Days
People
Time per meal
Meals
Diet

Swap any meal you do not like.

Your week

    Shopping list

    Nothing to shop for yet.

    Recipes

    What is in the plan

    The recipes are everyday dishes with short ingredient lists: sheet-pan chicken, a dal, fish tacos, a mushroom risotto, pancakes. Each lists its ingredients and a few steps. Open Recipe on any meal to read it, scaled to your number of people.

    How the list is made

    It uses the same logic as the grocery list maker: amounts are added up, duplicates merge, items are sorted by supermarket aisle, and you can check things off. You can also paste a different set of recipes there.

    Printing

    Print or save as PDF gives you the week, the shopping list, and every recipe, without the rest of the page.

    The same plan, in your pocket

    This page makes one week. The app keeps every week, and shops from it.

    • Fills your week from recipes you saved. One tap for the plan, then swap what you like.
    • Keeps the list in sync. Change the plan and the groceries change with it, sorted by aisle.
    • Shares with your household. Everyone sees the plan and ticks things off in the store.

    Questions

    How does it choose meals?

    It picks from 49 recipes written for this tool: 31 dinners, 10 lunches and 8 breakfasts. It filters by your diet and time, shuffles, and avoids repeating a dish or the same main ingredient two days running.

    What do the diet filters mean?

    A recipe only carries a tag when every ingredient fits. Vegan means no meat, fish, dairy, eggs or honey. Vegetarian allows dairy and eggs. Pescatarian allows fish. Gluten-free recipes use no wheat, pasta, bread or regular soy sauce. Dairy-free means no milk, butter, cheese, cream or yogurt. If you have an allergy, read the ingredient labels on what you buy.

    Why do some recipes repeat?

    With several filters on, only a few recipes fit. When there are fewer than days, it repeats rather than leaving a gap. Loosen the time or a filter to get more.

    How is the shopping list made?

    Every recipe is scaled to the number of people, then all the ingredients are added together. Two onions here and one there become three. Whole items round up, because you cannot buy half an onion.

    Can I send the plan to someone?

    Yes. Copy the link. It holds your settings and the exact plan, so it opens the same week for them. Nothing is stored on our servers.