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Meal planner

Your week, planned.

Tell us how you eat. Get a 7-day dinner plan, a consolidated grocery list, and Sunday-prep tips.

Your 7-day plan will appear here.

Weekly Meal Planner With a Grocery List

Tell the planner how many people you are feeding, how much time you have on a weeknight and anything you avoid, and it builds a seven-day plan with a single grocery list. It is designed around repeated ingredients so you buy less and waste less.

How it works

  1. 1Set servings, weeknight cooking time and any diet or dislikes.
  2. 2The planner drafts seven days of meals that share ingredients on purpose.
  3. 3You get one consolidated grocery list grouped so a single shop covers the week.
  4. 4Swap any day you do not fancy, and leave one night deliberately open for leftovers.

Real examples

Family of four, 30 minutes on weeknights
Three fast skillet dinners, one tray bake, one pasta night, one soup that uses the tray-bake vegetables and one leftovers night.
Two people, budget focus
A rice and beans base repeated in two directions, one pasta, one egg dinner and one bigger cook that feeds two nights.
Vegetarian, minimal cooking
Assembly-style plates: bean salads, a chickpea skillet, a baked potato night and one traybake.

Good to know

  • A plan is a draft, not a contract. Expect to move a night or two, and keep one flexible slot.
  • Prices and availability vary by shop and season, so treat cost estimates as rough guidance.
  • This is meal planning, not a clinical diet plan. If you have medical dietary requirements, follow your clinician's advice.

Frequently asked

Is the meal planner free?
Yes, generating a plan and its grocery list is free. Saving the plan and reusing it week to week needs a free Kitchen Tutor Academy account.
Can I plan for a specific diet?
Yes. Set a diet or list what you avoid and the plan is built around it. Always check labels for allergens.
Do I have to cook every night?
No. The planner works best with one leftovers night and one very easy night built in.

Recipes to try it on

Learn the technique

Kitchen Tutor Academy's Culinary School lessons walk through the fundamentals behind these decisions, one chapter at a time.

More tools

Turn the plan into a smooth shop, aisle by aisle. Open the Grocery List Optimizer