Can I print a meal plan after using these tools?

Yes. Choose a matching plan, then use the export or print PDF section on the plan page to print the full week and shopping list.

How does the fridge dinner tool work?

It runs in the browser, matches your ingredients and calorie target against premade meal-prep recipe patterns, then returns three dinner ideas that can optionally be edited with AI.

Are the calculator results medical advice?

No. The tools provide general planning estimates only. Calorie and protein needs vary by person, health status and activity.

Are the protein value comparator prices live supermarket prices?

No. The comparator uses representative UK price ranges checked against real supermarket listings, not a live pricing feed. Prices vary by retailer, pack size, brand and promotion, so use the tool for relative comparison rather than an exact quote.

Free Meal Prep Calculators

UK Meal Prep Tools

Build dinner from what is already in your fridge, estimate a daily calorie target, check protein, plan your budget and jump to printable meal plans with shopping lists.

Client-Side Dinner Builder

Turn Fridge Ingredients Into Dinner

Add ingredients and rough quantities, choose a calorie target, and the tool makes three dinners from rule-based premade recipe patterns. Each option links to a related plan or recipe hub, and you can ask AI to change one after it is made.

Popular UK Planning Shortcuts

Open the most useful plan hubs and buying guides after using the calculators.

Aldi 1500 Calorie Meal Plan Tesco High Protein Meal Plan Work Lunch Meal Prep UK Low Calorie Foods UK Low Calorie Meal Plans UK Printable 1500 Calorie Meal Plan Weight Loss Meal Plan UK Cheap Protein UK Protein Porridge UK Generate Weekly Meal Plan Summer Meals UK High Protein Snacks UK Best Meal Prep Containers UK Low Calorie Ready Meals UK Cheap Student Aldi Meal Prep Vegetarian Batch Cooking Meal Plan

Calorie Target Calculator

SexAge

years

Height

Weight

ActivityGoal

1,850 kcal/dayEstimated maintenance: 2,289 kcal/dayClosest plan filter: 1,800 kcal

Browse matching plans

Protein Target Calculator

Body weight

Main goal

120-150g protein/daySpread protein across breakfast, lunch, dinner and snacks.High-protein plans are easiest when the weekly shop includes eggs, yogurt, fish, chicken, tofu, beans or lentils.

Browse plans near 135g protein

Container Count Recommender

Prep days

days

Meals per day

meals

Spares

extra

Main useMaterialBudget

12 containersMid-range glass setup: Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.Start with five rectangular glass lunch boxes, then add small sauce tubs if the plan includes dressings or snacks.

View matched pick on Amazon UK Compare glass containers

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Weekly Shopping Budget Estimator

SupermarketPeople

people

Days

days

Higher protein shop

Around £48/weekThis is a planning estimate, not live supermarket pricing.Actual cost depends on offers, own-brand choices, cupboard staples and portion sizes.

Browse supermarket plans

Protein Value Comparator

Compare protein sources by calories, protein per serving, and estimated cost per 30g of protein. Prices are representative UK supermarket ranges checked 2026-07-14, not live pricing — see the note below the table.

Food 1Food 2Food 3Food 4Compare cost per

Best value here: Tinned tuna in spring waterApproximately 52p-£1.04 per 30g of protein, the lowest of the foods compared.This changes if you swap in different foods, target a different protein amount, or catch different prices in-store.

Food	Typical serving	Protein	Calories	Cost per serving	Cost per 30g protein
Tinned tuna in spring water	one standard 145g tin (drained ~100g)	37.7g	168 kcal	65p-£1.31	52p-£1.04
Chicken breast (raw)	a typical 150g raw fillet	33.8g	180 kcal	68p-£1.05	60p-93p
Greek yogurt (0% or low-fat)	a 200g pot	20g	146 kcal	46p-76p	69p-£1.14
Eggs, large	2 large eggs (~58g each)	14.6g	166 kcal	58p-75p	£1.19-£1.55

Cost ranges are representative, not live prices: they reflect typical own-brand to mid-range UK supermarket pricing checked against Tesco and Aldi listings on 2026-07-14. Actual prices vary by retailer, pack size, brand and promotion. Nutrition figures are based on UK CoFID and USDA FoodData Central reference data, the same dataset used to calculate every recipe on this site.

Read the full cheap protein comparison Browse high protein plans

Print or Save Your Plan as a PDF

After choosing a plan, use the export PDF section on the plan page to print a weekly meal plan, printable shopping list, recipes, calories and macros.

Printable meal plans Plans with shopping lists Browse all plans