What is Meal Planner?

Plan breakfast, lunch, dinner, and snacks for every day of the week. See your whole week at a glance, waste less food, and skip the daily 'what's for dinner?' question. Free and private — nothing leaves your device.

Each meal slot takes a name, optional calories plus protein, carbs, and fat in grams, and a notes field for recipe links, allergens, or 'use Sunday's leftovers'. The planner totals calories and macros per day and across the week, and the whole plan saves automatically so refreshing won't lose it. Star any meal to reuse it later, start from a Balanced, Low-Carb, High-Protein, or Vegetarian template, then copy to clipboard or download as a .txt shopping aid.

How to use

1. Click on any day and meal slot to add a meal name or recipe note
2. Fill in your weekly plan across all seven days and meal types
3. Export or print your completed meal plan for easy kitchen reference

When to use

• Mapping out the week's dinners on Sunday so you can shop with one trip and one list.
• Coordinating meals with a partner or family when schedules and dietary needs vary by day.
• Tracking rough daily calories without committing to a full nutrition app.

Result

Plan Monday's meals: oatmeal for breakfast, chicken salad for lunch, pasta for dinner — then copy the full weekly plan to share with your family.

FAQ

Does my weekly plan disappear when I close the tab?

No. The plan saves to your browser's localStorage under the key 'freetools-meal-planner', so reopening the page on the same browser shows everything where you left it. Switching browsers or clearing site data starts a fresh week.

Can I share the plan with someone else?

Use the Copy or Download button. Copy puts a plain-text version on your clipboard, ready to paste into a message or email. Download saves the same text as meal-plan.txt, which you can attach to a chat or print for the fridge.

How do the calorie and macro totals work?

Each meal has optional fields for calories and for protein, carbs, and fat in grams. Whatever you enter is summed for that day, shown on the day card, and rolled up into the weekly total. Every field is optional, so you can track only calories, only macros, or skip the numbers entirely.

Can I plan more than seven days at a time?

The planner covers one Monday-to-Sunday week. If you want a fortnight or month, finish a week, copy or download it, then click 'Clear Week' and start the next one. Pasting last week's plan into a notes app is the simplest way to archive it.

What goes in the notes field?

Anything that helps you cook the meal: a link to a recipe, the bag of pasta you need to use up, allergens for a guest, or which kid is making the salad. Notes only show in the edit view and in the exported text, so they don't clutter the weekly grid.

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