Meal Planner

Build a weekly meal table from your own menu and per-portion nutrition values. Calculate daily and overall calories, protein, carbohydrate and fat totals.

Arrange a weekly menu and total nutrition figures that you supply for each planned meal. The planner turns simple text rows into a menu table and daily totals. It is a local arithmetic worksheet: meal names do not trigger a food lookup or a suggested diet.

How to use this tool

Use one row per planned meal, starting with Mon, Tue, Wed, Thu, Fri, Sat or Sun.
Separate seven fields with |: day, meal name, portions, kcal, protein grams, carbohydrate grams and fat grams.
Enter every nutrient value for one of your chosen portions, then enter the number of those portions.
Review the daily totals and the menu table; replace all illustrative default numbers before using the plan.

Formula

row nutrient total = portions × nutrient per portion; daily and overall totals = sums of the applicable row totals

Energy is entered in kilocalories, and macronutrients in grams. Calories are not derived from protein, carbohydrate and fat because label rounding and composition can differ. Zero nutrients are allowed; each row needs a positive portion quantity.

Example

Enter two portions at 300 kcal each and two at 600 kcal each on Monday, then one at 450 kcal on Tuesday. Monday totals 1,800 kcal, Tuesday totals 450 kcal and the entered plan totals 2,250 kcal across five meal portions. These example values demonstrate multiplication and are not nutrition facts for any named dish.

Frequently asked questions

Where do the nutrition numbers come from?

You provide them from a package, recipe calculation or another source you trust. A meal name alone contains no nutritional data.

Does an empty day mean I should eat nothing?

No. Zero on a day without entries means no rows were entered. Missing meals are not estimated.

Can I enter half a portion?

Yes. Decimal portions scale all four nutrient values proportionally. Use a consistent meaning of one portion for each row.

Does the planner recommend a calorie target?

No. It summarizes the entered plan without judging adequacy or setting personal health goals. Copy or print your results if you want to retain the worksheet.

Sources

Last updated: 2026-10-30