I’ll pick
Use your own recipes, or grab some from our recipe book.
A meal planner that checks your vitamins and minerals
Find out what your meals are missing before you do the shopping.
Paste a recipe or supported recipe URL to see its nutrients. Save it with a free account, plan your week and make a shopping list. Results show nutrient contributions and any missing source data; one meal does not diagnose a deficiency.
The numbers come from Food Standards Australia New Zealand’s food database, checked against the NHMRC’s recommended daily intakes for each person’s age and sex. Where the numbers come from
Try it. No sign-up.
Example week · real recipes
1Fill your week
Who are you cooking for?
How do you eat?
Wednesday: Berry yoghurt & chia bowl · Chickpea & cucumber sandwich · Salmon, sweet potato & greens
Daily intake for you: woman, 34, from the NHMRC Nutrient Reference Values.
Pretty good day. Your iron’s a bit low though: 54% of what you need, about 8.3 mg short.
3Fix it: add some iron
Foods high in iron that suit how you eat:
A bowl of red lentil soup+5.3 mg
A handful of pepitas (30 g)+2.6 mg
120 g grilled lean rump steak+4.0 mg
In the app you can add any food you like. Ready-made suggestions like these are coming soon.
This is a prebuilt example week. Free accounts can plan complete weeks manually, with three successful single-day autofills per month plus one welcome day. Consumer Pro adds whole-week autofill.
Meal plan short on iron? See exactly why.
Tap any vitamin or mineral and you’ll see which ingredients it came from, so you know whether to add something or swap something. Then search for any food and drop it into a meal.
Coming soonReady-made suggestions for each gap. Searching for any food works today.
Three ways to fill your week.
You pick
Free autofill suggests meals for a single day; Pro adds whole-week autofill. Keep what you like, swap the rest, and make a shopping list. You can plan a whole week manually on Free.
Use what’s in the fridge
Coming soonTell us what you’ve already got and we’ll plan around it, so less ends up in the bin.
Your shopping list, already written.
Everything for the week in one list, with the pantry stuff already ticked off. Print it or take it on your phone.
See an example listSee more than calories.
See the vitamins and minerals in your meals alongside calories and macros.
| What it does | Free | Pro |
|---|---|---|
| Counts calories, protein, carbs and fat | Yes | Yes |
| Shows all reported vitamins and minerals | Yes | Yes |
| Compares nutrients with each person’s reference values | Yes | Yes |
| Autofill meal suggestions | Single day | Whole week |
| Writes your shopping list | Yes | Yes |
Where the numbers come from.
The food data
Our core food data comes from the Australian Food Composition Database, with additional foods and portion measures from AUSNUT 2023. Both are published by Food Standards Australia New Zealand. Each food shows its source.
The targets
We compare each person with the NHMRC’s recommended daily intakes for their age, sex and life stage, including pregnancy. Upper limits are shown separately, as a warning rather than a goal.
The limits
These are estimates. Real food varies with the brand, the season and how it’s cooked. If a food has no data for something, we say so instead of counting it as zero. It’s information, not medical advice.
Have a go. It’s free.
Plan and edit complete weeks for free. Get three single-day autofills each month, plus one welcome day. Pro adds whole-week autofill. See Plans for availability.