Meal prep grocery list generator
Your planner's recipes, multiplied by container count, merged and sorted by store section. Tick off what's already in the cupboard and copy the rest to your phone.
From your plan: 10 containers · edit plan
Produce
Meat & fish
Dairy & eggs
Grains & pasta
Cans & jars
Pantry
Frozen
From your own recipes
Paste one or more recipes (any format). AI pulls out the ingredients, scales them, merges duplicates and sorts them by aisle.
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Shopping smarter for meal prep
Batch cooking only saves money if the shop is tight. A list built from exact container counts means you buy 1.2 kg of chicken instead of "a big pack", and the half-bag of spinach doesn't die in the drawer. Three habits help most:
- Share ingredients across recipes. Two dishes that both use peppers and onions cut waste and chopping time. The "used in" note under each line shows the overlap.
- Buy frozen where it doesn't matter. Frozen berries, peas and spinach are picked and frozen at peak and cost less per gram than fresh.
- Buy protein in family packs. It's usually the cheapest per kilo, and batch cooking is the one time you'll use it all at once.
Questions people ask
How do I make a meal prep grocery list?
Pick your recipes and container counts first, multiply each recipe’s ingredients by the number of containers, merge duplicates, and sort by store section. The generator above does all of that from your planner in one step.
Why are quantities given as raw weights?
Because that’s how you buy food. Chicken is sold raw and rice dry. The list uses the same raw weights the planner uses for macros, so what you buy is exactly what you cook.
Can I turn my own recipes into a shopping list?
Yes. Paste one or several recipes into the "From your own recipes" box. The AI reads the ingredients, multiplies them by your batch size, merges duplicates and sorts them by aisle.
How much should I buy for a week of meal prep?
For one person eating two prepped meals a day for five days (10 containers), plan on roughly 1.5 kg (3.3 lb) of raw protein, 600–700 g dry rice or grains, and 2–2.5 kg of vegetables. The exact amounts depend on your recipes.