A free meal planner that writes your grocery list for you

What happens when you start

1. You answer a few questions. Who's eating and how many calories each person needs, protein and carb targets if you track them, foods you love or skip, allergies, how long you can cook and roughly what you want to spend.
2. MealTote plans 3, 5 or 7 days. Breakfast, lunch and dinner from 584 recipes, with leftovers worked in if you want them. Don't like something? Swap it and see how calories and protein change before you do.
3. You shop once. One list, sorted by store and aisle, split between Walmart, Aldi, Costco, Kroger, Trader Joe's, Target, Publix, H-E-B and the rest, whichever way costs less or means fewer stops.

What's in it

• Portions for each person. One recipe can feed a 1,700-calorie day and a 2,700-calorie day. Everyone's serving is worked out separately.
• Macros, if you count them. Set protein, carbs and fat and the planner picks dishes that fit, then tells you what to add when a meal comes up short.
• Prices before you shop. Estimates from 36 US chains, nationwide and regional, so you know roughly what the week costs.
• A prep plan. The chopping, sauces and grains for the week grouped into one or two sessions, so weeknights are mostly reheating.
• A pantry that remembers dates. Keep track of what's in the fridge and what's about to go bad.
• Your own recipe book. Save the recipes you like and add your family's own.
• A cookbook to print. The week's plan, recipes and shopping list as a PDF to print, text or email.
• Nothing to pay for. No premium tier. Sign in with Google only if you want your plans on more than one device.

Plans for the way you eat

• High-protein meal plansFor lifting: 150 to 200 g of protein a day from food you'll actually want to eat.
• Weight loss meal plansLighter, filling meals sized to a calorie target.
• Budget meal plansAround $2.50 a serving or less, priced where you shop.
• Quick 30-minute mealsDinners, lunches and breakfasts done in half an hour.
• Family meal plansFamiliar dinners kids will eat, portioned for everyone at the table.
• Meal prep plansFood that keeps for days and freezes well.
• Vegetarian meal plansMeatless meals with enough protein.

A few favorites

Spaghetti Bolognese with Beef & Pork Ragù70 min · 815 kcal · 41 g proteinPuff Pastry Chicken Pot Pie55 min · 530 kcal · 22 g proteinDouble Smash Burgers20 min · 970 kcal · 47 g proteinBirria-Style Beef Tacos with Consommé210 min · 885 kcal · 63 g proteinButter Chicken45 min · 945 kcal · 51 g proteinChicken & Broccoli Fettuccine Alfredo30 min · 1120 kcal · 54 g proteinChicken Pad Thai30 min · 655 kcal · 34 g proteinPhilly Cheesesteaks with Melty Provolone25 min · 675 kcal · 40 g proteinTurkey Chorizo & Egg-White Freezer Burritos40 min · 530 kcal · 50 g proteinBlueberry Cottage Cheese Blender Pancakes25 min · 470 kcal · 46 g proteinChicken Tikka Rice Bowls with Cucumber Raita45 min · 545 kcal · 65 g proteinBeef & Broccoli Stir-Fry25 min · 610 kcal · 40 g protein

All 584 recipes, by cuisine

Questions people ask