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Meal planner

Full day or week meal plans that hit your calories and macros, built from real Coles, Woolworths and ALDI products, with one priced shopping list.

Built by an Accredited Practising Dietitian How it works

Quick start

Answer a few questions, then tap Build my meal plan. No numbers needed.

Who's eating?
Where do you shop?
What matters most to you?
Sex (optional)

GLP-1 medicines include Ozempic, Wegovy and Mounjaro.

Adding your weight and height gives amounts that fit you. General information, not individual advice. If you have kidney disease, check with your GP or an Accredited Practising Dietitian before eating more protein.

More options: exact targets, foods, days and budget

Your daily targets

Not sure? Estimate my targets
Sex

A general estimate (Mifflin-St Jeor equation, adjusted for activity and goal; protein 1.2–1.8 g per kg) for healthy adults. Not individual advice: if you're under 18, pregnant or breastfeeding, or have a medical condition, talk to your GP or an Accredited Practising Dietitian.

What do you eat?

None picked, so meals can use any protein.

Never include

Your plan

People
1

Batch cooking: one cook covers 2 or 3 dinners, the next nights are leftovers (keep them covered in the fridge and eat within 2–3 days).

Already in your kitchen

Ticked staples stay in your meals but come off the shopping list and its total. You can also tap Have it on any item in the list. Saved on this device.

Leaves out slow cooks such as dried lentils, roasts and simmered rice. Times are approximate.

Prefers the 68 products on special now at the stores you pick, and shows what you save.

Snacks a day

Your meal plan will appear here

Answer the quick questions (or open More options for exact targets) and tap Build my meal plan. You'll get breakfast, lunch, dinner and snacks for each day, then one shopping list with prices.

488 products with full label nutrition, plus everyday staples (oats, rice, pasta, bread, potatoes, fruit, veg, oil), priced from our check on 22 October 2026.

How the meal planner works
  • Each day has breakfast, lunch, dinner and the snacks you choose. Meals are built around high-protein products we've checked (the ones you pick where they fit), with everyday staples for carbs, fruit, veg and fat.
  • Portions are set so each day lands within 5% of your calories and protein and 15% of your carbs and fat, inside realistic limits (for example 100–230 g of meat or 30–100 g of oats a meal).
  • Only products whose label gives fat and carbs that add up to its energy are used: 488 of our 543 products today. Staples use the label where the retailer shows one (22 of 39) and otherwise generic values from the FSANZ Australian Food Composition Database.
  • Your plan and ticked shopping items are saved on this device only. Nothing is sent anywhere.
Where the target suggestions come from
  • Quick start protein levels (adults 50–64 / 65 and over): stay strong and healthy 1.0 / 1.2 g per kg a day; lose weight and keep my muscle 1.4 / 1.5; build strength 1.4 / 1.6. Ticking GLP-1 uses the lose-weight level. Never below the Australian RDI for your age and sex (NHMRC Nutrient Reference Values: 64 g men and 46 g women to 70, 81 g and 57 g over 70), and capped at 1.6 g per kg, 140 g a day and 35% of calories. Without a weight we use the NRV reference weight (76 kg men, 61 kg women). With a BMI of 30 or more we use an adjusted weight: the weight at BMI 25 plus a quarter of the weight above it (Krenitsky, Nutrition in Clinical Practice 2005;20:468). Sources: Bauer et al. PROT-AGE (JAMDA 2013); Volkert et al. ESPEN guideline on clinical nutrition and hydration in geriatrics (Clinical Nutrition 2022); a joint advisory on nutrition with GLP-1 medicines suggesting 1.2–1.6 g/kg during weight loss (Mozaffarian et al., 2025).
  • Quick start calories: Mifflin-St Jeor with your activity when age, height and weight are given; otherwise 30 kcal per kg (ESPEN 2022); otherwise the NHMRC estimated energy requirement for your age, sex and height (NRV Dietary Energy, Table 3, BMI 22, activity level 1.4–1.8). To lose weight: a gentle cut of up to 500 kcal and no more than 15%, never below 1,200 kcal (women) or 1,500 kcal (men) or your estimated resting energy. No extra calories to build strength. Each main meal aims for about 25–30 g of protein (PROT-AGE; Paddon-Jones and Rasmussen 2009); with a small appetite or GLP-1, four to five smaller meals.
  • Energy estimate (meal planner): Mifflin-St Jeor resting energy equation, times an activity factor (1.2–1.725), less up to 500 kcal to lose weight or plus up to 400 kcal to build muscle. Fat is set at 30% of energy, inside the 20–35% range in the NHMRC Nutrient Reference Values; carbs make up the rest.
  • General health (adults 19–70): the Australian RDI is 0.84 g/kg for men and 0.75 g/kg for women; we suggest 0.8–1.0 g/kg.
  • Healthy ageing (65+): 1.0–1.2 g/kg (PROT-AGE). The Australian RDI rises to 1.07 g/kg (men) and 0.94 g/kg (women) over 70.
  • Teenagers (14–18): the Australian RDI is 0.99 g/kg for boys (65 g/day) and 0.77 g/kg for girls (45 g/day); we suggest 0.8–1.0 g/kg.
  • Teen athletes: 1.3–1.8 g/kg, spread across meals (Sports Dietitians Australia position statement on the adolescent athlete, which also recommends food first rather than supplements).
  • Active / building muscle: 1.4–2.0 g/kg (ISSN position stand); gains in muscle mass from extra protein tend to plateau around 1.6 g/kg (Morton et al. 2018).
  • Losing weight (higher protein): 1.2–1.6 g/kg, with about 25–30 g at meals (Leidy et al. 2015 review of weight-loss trials).
  • Losing fat while strength training: 1.6–2.2 g/kg; higher intakes may help keep muscle while dieting (ISSN; upper range from Morton et al. 2018).
  • Food data: product labels as shown by each retailer; generic staples from the FSANZ Australian Food Composition Database (Release 3).
  1. Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. Am J Clin Nutr 101(Suppl):1320S–1329S. https://doi.org/10.3945/ajcn.114.084038
  2. NHMRC / Eat For Health. Nutrient Reference Values for Australia and New Zealand: Protein. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
  3. Jäger R et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. JISSN 14:20. https://doi.org/10.1186/s12970-017-0177-8
  4. Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med 52:376–384. https://doi.org/10.1136/bjsports-2017-097608
  5. Desbrow B et al. (2014). Sports Dietitians Australia position statement: sports nutrition for the adolescent athlete. IJSNEM 24:570–584. https://doi.org/10.1123/ijsnem.2014-0031
  6. Bauer J et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. JAMDA 14:542–559. https://doi.org/10.1016/j.jamda.2013.05.021

General information only, not individual advice. If you have kidney disease, are pregnant or breastfeeding, are under 18, or have a medical condition, talk to your GP or an Accredited Practising Dietitian before changing what you eat.

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