AI meal generator

7-day meals from what you have

An AI meal maker from ingredients in your fridge. Pick leftovers, a diet, or catalog recipes — get breakfast, lunch, dinner, and a grocery list. Guests get 1 free plan a day.

Meal Prep Flatlay

Assemble from Catalog

Select a few recipes from our catalog. We will cycle them across the 7-day schedule and compile your shopping list!

How to use the 7-day meal planner

  1. 1

    Choose how to plan

    Focus Ingredients builds the week around what's in your fridge. Diet / Theme Focus plans around a goal like high protein, keto, or Mediterranean. Assemble from Catalog lets you pick recipes you already like from our catalog.

  2. 2

    Generate your week

    You get breakfast, lunch, and dinner for seven days, laid out as a weekly menu so you can see the whole week at a glance.

  3. 3

    Shop and cook

    Use the combined grocery list for one shopping trip, and print the plan for the fridge door. Signed-in users can save plans and sync the grocery list to their account.

Tips for better results

  • lightbulbIn Focus Ingredients mode, list the things you most need to use up first, like leftover roast chicken or vegetables that are about to turn.
  • lightbulbPick ingredients that work across several meals — rice, eggs, beans, and a roast chicken can each show up two or three times in a week.
  • lightbulbCook grains and proteins in a batch at the start of the week to make weeknight dinners faster.
  • lightbulbCheck the grocery list against your pantry before you shop; you may already have some staples.
  • lightbulbFor a specific goal like high protein or low sodium, Diet / Theme Focus gives more consistent results than adding it as an ingredient.
  • lightbulbCooked leftovers generally keep 3 to 4 days in the fridge, so plan to eat or freeze them before then.

Frequently asked questions

Is the meal planner free?expand_more

Yes. Guests can generate one 7-day meal plan a day. A free account lets you generate more, save your plans, and keep a synced grocery list.

Does the plan include a grocery list?expand_more

Yes. Every plan comes with an aggregated grocery list that combines the ingredients from all the week's meals so you can shop once.

Can I plan for a specific diet?expand_more

Yes. Use Diet / Theme Focus and describe the goal — for example keto, vegetarian, Mediterranean, high protein, or low sodium. The planner builds all seven days around it.

Can I use recipes from the catalog instead of AI-generated ones?expand_more

Yes. Assemble from Catalog lets you choose recipes from our catalog. The planner arranges them across the week and compiles the shopping list.

Are the plans nutritionally balanced?expand_more

They aim for variety across the week, but they aren't a substitute for advice from a doctor or dietitian, especially if you have a medical condition or allergies.

Want ideas for a single meal instead? Try the AI recipe generator, or browse our food guides for what to make with common ingredients.