The health-first meal planner

A whole week of meals, planned — with the nutrition to match.

Tell us who you're cooking for — and what your health needs. Plate Planner writes the week's recipes and the shopping list, with real nutrition on every plate — checked against USDA food data, never guessed. Tap any number and see exactly where it came from.

Plan your whole week without an account · Free · No credit card

The quiet promise

Your health data is not for sale.

Free · Plan a whole week without an account

A warm, candlelit dinner on a rustic table — Plate No. 1 — every night this week

Dinner you'll actually look forward to.

Real recipes, real ingredients, real nutrition — not a name on a calendar. Just good food, planned for you.

Made for your health

Built around your health,
not just the numbers

Eight health profiles — heart to GLP-1 — quietly shape every meal, every swap and every shopping list. Set once, in seconds.

❤️

Heart-healthy

Low sodium & saturated fat

🩸

Diabetes-friendly

Lower carb & sugar, low-GI

💉

GLP-1 friendly

Ozempic, Wegovy & similar

🫀

Low cholesterol

Low saturated fat, high fibre

🫘

Kidney-friendly

Lower sodium, potassium, phosphorus

🦶

Gout-friendly

Low purine

🌿

Low-FODMAP

Gentle on digestion (IBS)

🤰

Pregnancy-aware

Steers around flagged foods

Daily sodium caps, protein floors and per-meal flags come along automatically. General guidance, not medical advice — see our disclaimer.

Two things, done beautifully

Recipes and nutrition,
in one plan

Plate Planner doesn't just tell you what to eat — it shows you what's in it.

I. — Recipes, generated

A week of meals, written for you

Breakfast, lunch and dinner for every day — each a real recipe with ingredients and method, tuned to your household, diets and the cuisines you love. Never the same dinner twice in a month — your plan remembers every dish it has ever served you. Don't like one? Swap it in a tap.

II. — Nutrition, visible

See the calories & nutrients

Every meal and every day comes with calories, a protein / carb / fat breakdown, fiber and sodium — grounded in USDA food data, not AI guesses. Tap any number and see the exact foods behind it. Set goals once and watch the rings fill — no food diary, no logging, the plan already knows.

1,840kcal / day

Protein 32%

Carbs 41%

Fat 27%

How it works

From blank week to full table

No more 5 p.m. "what's for dinner?" Three calm steps and the week is handled.

Set the table

Choose how many you're feeding, your diets and health conditions, and the cuisines you love. Takes seconds.

Let it plan

A full week of meals appears — each with a real recipe and full nutrition: calories plus protein, carbs and fat.

Shop & cook

One tidy shopping list, sorted and de-duplicated. Swap anything in a tap — and when you cook, the nutrition counts itself. No food diary.

A taste of the week

Every meal, beautifully laid out

Breakfast

Ricotta & honey toast

10 min320 kcal★★★★

Lunch

Charred lemon grain bowl

20 min480 kcal★★★★★

Dinner

Miso-glazed salmon

30 min540 kcal★★★★★

Dinner

Garden herb pappardelle

25 min610 kcal★★★★

← Swipe through the week →

Why you'll love it

Quietly does the hard part

Less deciding. Less waste. Better-balanced dinners.

Real recipes, generated for you

Every meal comes with ingredients and method — not just a name on a calendar.

Nutrition you can see

Per-meal and per-day nutrition — protein, carb, fat, fiber and sodium rings — set goals and hit them.

One smart shopping list

Ingredients from every meal, combined and tallied so you buy exactly what you need.

Cooks for your whole table

A kidney-friendly plate for Grandma, GLP-1 portions for Dad, dinner the kids will actually eat — add your people and every dish works for everyone at once, on one shopping list.

A quiet promise

Your health data
is not for sale.

What you share to plan your meals — conditions, goals, what's in your pantry — stays yours. No ads, no data brokers, no selling “anonymized” anything. Export everything, or delete your account and all of it, any time, right from the menu. Terms & Privacy.

Your week is waiting to be planned.

Watch a full, beautiful week of meals — and their nutrition — appear. Free to start, ready in about a minute.

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Plate Planner.ai

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This week's menu

This week

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Shopping List

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Monday

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Dishes built from your pantry

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Meal plan history

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