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Weekly Meal Planner & Grocery Calculator

Generate balanced 7-day meal plans with Zero Waste logic. Automatically consolidates ingredients into a categorized master grocery list.

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About

Meal planning often fails due to ingredient fragmentation - buying a whole bunch of cilantro for one taco recipe and letting the rest rot. This tool utilizes a "Zero Waste" algorithm that intelligently groups recipes sharing common ingredients across the week. By consolidating disparate measurements (e.g., converting teaspoons and cups into standard purchase units like grams or ounces), it generates a streamlined shopping list.

The system balances daily caloric intake against user-defined goals (Weight Loss, Maintenance, Bulk) and dietary constraints (Keto, Vegan, Paleo). It provides a macro-nutrient breakdown for each day, ensuring protein, fat, and carbohydrate targets are met without the manual tedium of spreadsheet tracking.

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Formulas

Caloric Balance Logic:

Caldaily = 3∑m=1 (Pm × 4 + Cm × 4 + Fm × 9)

Aggregation Algorithm (Simplified):

Qtotal = Convert(q1, u1) + Convert(q2, u2)

Reference Data

IngredientRecipe UnitMarket Unit (Est)Shelf Life
Leafy GreensCups (packed)1 Bag / Bunch (150g)3-5 Days
Rice (Dry)0.5 Cup1 kg Bag1+ Year
Chicken Breast4 ozPack (1 lb / 450g)2 Days (Raw)
Olive Oil1 tbspBottle (500 ml)6 Months
Eggs2 LargeCarton (6 or 12)3-4 Weeks
Garlic2 Cloves1 Bulb1-2 Months

Frequently Asked Questions

The algorithm looks for "Bridge Ingredients". If you select a recipe on Monday using half an onion, the system prioritizes suggesting a recipe for Wednesday that uses the other half, reducing food spoilage and grocery costs.
Yes. The generated list is a starting point. It consolidates items (e.g., "3 tsp salt" + "1 tbsp salt" = '2 tbsp salt'), but you can manually cross off items you already have in your pantry.
They are estimates based on the USDA food database for generic ingredients. Specific brands may vary. We recommend checking packaging for strict medical diets.
Currently, the planner applies one filter (e.g., Vegan) to the whole week to ensure the shopping list is cohesive. Mixing diets (e.g., Keto lunch, Vegan dinner) is possible by manually swapping recipes.