Meal planner
Build a day of meals from Australian foods, recipes and prepared meals. Set the amounts and see energy, protein, fibre and other nutrients add up. No sign-up.
- 1,588
- foods
- 664
- recipes
- 352
- prepared meals
Breakfast
Nothing added.
Lunch
Nothing added.
Dinner
Nothing added.
Snacks
Nothing added.
Day total
0
Energy (kJ)
No items yet.
0
Protein (g)
No items yet.
0
Dietary fibre (g)
No items yet.
| Nutrient | Total | Items with a value |
|---|---|---|
| Carbohydrate | not reported | 0 of 0 |
| Total fat | not reported | 0 of 0 |
| Saturated fat | not reported | 0 of 0 |
| Sugars | not reported | 0 of 0 |
Find things to add to the plan
Food finder
Filter foods by protein, fibre and energy per serve, then add them to the plan.
Recipe finder
Filter recipes by protein, fibre, energy and number of ingredients.
Prepared meals
Individual delivered meals with protein, fibre, energy, weight and price.
Compare foods
Check two to four foods side by side before choosing.
An example day and how it adds up
Four recipes from this site, picked by rule: for each meal type, the recipe with the most protein per kJ among those with 10 or fewer ingredients. It shows how totals are calculated. It is not a recommended diet.
| Recipe | Meal | Energy | Protein | Fibre |
|---|---|---|---|---|
| Soufflé Omelette | Breakfast | 1,290 kJ (308 kcal) | 25.1 g | 3.0 g (estimate) |
| Mushroom & Spinach Salad | Lunch | 429 kJ (103 kcal) | 6.3 g | 2.9 g (estimate) |
| Sweet Chilli Macaroni Stir Fry | Dinner | 2,100 kJ (502 kcal) | 32.3 g | 4.5 g (estimate) |
| Zucchini & Ricotta Rolls | Snacks | 223 kJ (53 kcal) | 6.2 g | 0.5 g (estimate) |
| Total, 1 serve of each | 4 items | 4,042 kJ (966 kcal) | 69.9 g | 10.9 g from 4 of 4 |
How the planner works
- Foods use Australian Food Composition Database values per 100 g, scaled to the grams you enter.
- Recipes use the nutrition panel published with each recipe, multiplied by the number of serves. Recipe fibre, calcium and iron are estimates calculated from the ingredients and are marked as estimates.
- Prepared meals use the nutrition panel published by the provider, with the date it was last checked.
- A total covers only the items that report that nutrient. The planner states how many items each total is based on.
- No energy, protein or other target is set unless you enter your own.
- The plan is stored in this browser. It is not sent to weightloss.com.au and no account is needed. Clearing your browser data removes it.
- The planner does not assess whether a day meets your nutrient requirements. An Accredited Practising Dietitian can do that. Find a dietitian.
Source and method
Nutrient values: Australian Food Composition Database (AFCD) Release 3, per 100 g of edible portion. Standard serves and household measures: AUSNUT 2023 food measures and Australian Dietary Guidelines profiles. © Food Standards Australia New Zealand. Used under the Creative Commons Attribution 4.0 licence. Portion values on this site are calculated from the per 100 g figures.