Meal Matcher Start free trial

Your weekly meal plan,and the shop to match.

Meal Matcher is a meal planner for UK supermarkets. Set your calories, diet and shop, and it plans every meal and matches every ingredient to a real product at Tesco, Sainsbury’s, Aldi or M&S.

Start 14-day free trial
Meal plans built
5,700+
Home cooks signed up
1,000+
Recipes to plan from
1,007
Plan a dayFree, no account
Supermarket
kcal

Takes about five seconds. Your day appears in the timetable.

An example week

Ready in 15 minutes or lessBuilt to your calories and protein Example week: real planner output for 2,000 kcal and 125 g protein, shopping at Tesco.

The rules every plan keeps.

You set them once. The letters match the marks in the timetable, and you can swap any meal you don’t fancy.

  1. Ready in 15 minutes or less

    Marks a meal whose main and side together take a quarter of an hour or less, counting prep and cooking.

  2. Built to your calories and protein

    Every day is planned to your target. Each day in the example lands within 15 kcal of 2,000.

  • Your diet and allergies

    Vegetarian, vegan, pescatarian, keto, gluten free and more. Allergens stay off the plan.

  • Quick weekdays, slower weekends

    Weekday breakfasts are kept to 20 minutes by default. Longer cooking moves to Saturday and Sunday.

  • Whole packs, pantry and leftovers

    It plans around the pack sizes you’ll buy and the food already in your cupboard.

  • Your own recipes

    Add the dishes you already cook and they join our 1,007 recipes.

Meal plans for the way you eat.

Pick a diet and every recipe fits it, at your calorie target and your supermarket. Allergies and dislikes stay off the plan too.

Keto meal plan

Low-carb, higher-fat recipes only, planned to your calories and protein.

2,000kcal
161g protein
12g carbs

One real day from the planner at 2,000 kcal, shopping at Tesco.

See a 3-day keto plan
  1. Breakfast30 minBasic Eggswith Parmesan Wafers
  2. Lunch23 minMicrowave Ham Egg Cupwith Sautéed Aubergine
  3. Dinner70 minCheesy Beef Bakewith Lemon Steamed Broccoli

Vegan meal plan

Plant-based recipes only, with protein from tofu, beans and lentils.

1,999kcal
126g protein
80g carbs

One real day from the planner at 1,999 kcal, shopping at Tesco.

See a 3-day vegan plan
  1. Breakfast35 minMushroom & Spinach Tofu Scramblewith Sautéed Kale
  2. Lunch45 minSilken Tofu and Kale Soupwith Steamed Broccoli with Tomato
  3. Dinner35 minCayenne Crusted Tofu Steakswith Steamed Broccoli

Vegetarian meal plan

No meat or fish. Eggs and dairy stay on the menu.

2,000kcal
133g protein
88g carbs

One real day from the planner at 2,000 kcal, shopping at Tesco.

See a 3-day vegetarian plan
  1. Breakfast7 minChia Cottage Cheese with Blueberrieswith Over Easy Eggs
  2. Lunch30 minTortilla Breakfast Quiche
  3. Dinner80 minMexican Baked Egg Casserolewith Sautéed Courgette and Spinach

High-protein meal plan

Set a protein target and every day is planned to hit it.

2,000kcal
229g protein
56g carbs

One real day from the planner at 2,000 kcal, shopping at Tesco.

High-protein meal planner
  1. Breakfast28 minEasy Carrot and Ham Omelettewith Oven-Baked Chicken Strips
  2. Lunch55 minKeto-Friendly Ham and Mushroom Cottage Cheese Pizzawith Parmesan Wafers
  3. Dinner40 minChicken with Cottage Cheesewith Classic Hash Browns

Gluten-free meal plan

Only recipes without gluten-containing ingredients.

2,000kcal
142g protein
51g carbs

One real day from the planner at 2,000 kcal, shopping at Tesco.

  1. Breakfast12 minChia Cottage Cheese with Blueberrieswith Ham and Avocado Egg Wrap
  2. Lunch45 minCottage Cheese Frittatawith Sautéed Courgette
  3. Dinner20 minSautéed Beef Mince and Veggieswith Sautéed Spinach

Pescatarian meal plan

Fish, eggs and dairy, and no meat.

2,000kcal
127g protein
78g carbs

One real day from the planner at 2,000 kcal, shopping at Tesco.

  1. Breakfast25 minSpinach Scrambled Eggswith Garlic Kale
  2. Lunch40 minKids’ Cheese and Vegetable Frittatawith Lemon Garlic Chickpeas
  3. Dinner50 minCrispy Baked Haddock with Minted Peaswith Green Beans with Crushed Almonds

Every ingredient, matched to a product on the shelf.

The planner picks a real product and pack size for each ingredient at your supermarket, then prices the basket.

Tesco Sainsbury’s Aldi M&S

Shopping somewhere else? You get a universal list you can take to any shop.

The recipe needsTesco sells
  1. Chicken BreastWillow Farm Chicken Breast Portions 900g -1.2kg
  2. Chicken BreastWillow Farm Chicken Breast Pieces 500g
  3. Lean Beef Mince 5%Tesco Beef Lean Steak Mince 500g 5% Fat
  4. Lean Beef Mince 5%Tesco Lean Beef Steak Mince 5% Fat 250g
  5. Egg4 × Tesco Free Range Eggs Mixed Sized 6 Pack
  6. Beef Mince 10-15%Tesco Beef Steak Mince 750g 15% Fat
  7. Nutritional YeastMarigold Engevita B12 Yeast Flakes 100g
  8. AlmondsTesco Almonds 200g
  9. CheddarCreamfields Mature White Cheddar 400g
  10. ButterTesco British Salted Block Butter 250g
Show all 77 products
  1. AppleTesco - Apple - Loose
  2. AvocadoTesco Ripe & Ready Avocado
  3. Baking PotatoTesco 4 Baking Potatoes
  4. Balsamic VinegarTesco Balsamic Vinegar Of Modena 250ml
  5. Black PepperTesco Ground Black Pepper 25g
  6. Button MushroomTesco Chestnut Baby Button Mushrooms 150g
  7. Carrot3 × Tesco Carrots Loose
  8. Cayenne PepperTesco Ground Cayenne Pepper 48g
  9. CeleryTesco Celery Sticks 250g
  10. Cherry TomatoNightingale Farms Cherry Tomatoes 250g
  11. ChickpeasTesco Chickpeas In Water 400g
  12. Chilli FlakesTesco Ancho Chilli Flakes 35g
  13. Chilli PowderTesco Mild Chilli Powder 50g
  14. Chopped TomatoesGrower's Harvest Chopped Tomatoes 400g
  15. Cottage CheeseGraham's Natural Cottage Cheese Full Fat 300g
  16. CourgetteTesco Courgettes
  17. CourgetteTesco Courgettes Loose
  18. Curry PowderTesco Mild Curry Powder 80g
  19. Dried OreganoTesco Dried Oregano 14g
  20. Dried ThymeTesco Dried Thyme 16g
  21. FetaTranos Greek Feta 200g
  22. Fresh BasilTesco Cut Basil 30g
  23. Fresh CorianderTesco Fresh Cut Coriander 30g
  24. Fresh ParsleyTesco Fresh Cut Flat Leaf Parsley 30g
  25. Fresh RosemaryTesco Rosemary 20g
  26. Frozen PeasGrower's Harvest Garden Peas 900g
  27. Garlic Clove2 × Tesco - Garlic Clove - Loose
  28. Garlic PowderEast End Garlic Powder 100g
  29. Green Beans2 × Tesco Green Beans 220g
  30. Ground CinnamonTesco Ground Cinnamon 40g
  31. Ground CuminTesco Ground Cumin 43g
  32. Ground TurmericTesco Ground Turmeric 45g
  33. HamTesco Honey Roast Ham 125g
  34. KaleTesco Curly Kale 180g
  35. Lemon JuiceTesco Lemon Juice 250ml
  36. Long Grain White RiceGrower Harvest Long Grain Rice 1kg
  37. MacaroniTesco Macaroni Pasta 500g
  38. MayonnaiseTesco Mayonnaise 450ml
  39. Mixed HerbsTesco Mixed Herbs 18g ..
  40. Mixed Leaf SaladTesco Mixed Leaf Salad 120g
  41. MozzarellaCreamfields Mozzarella 210g
  42. New PotatoTesco Baby Potatoes 1kg
  43. Olive OilTesco Olive Oil 500ml
  44. Onion2 × Tesco Brown Onions Loose
  45. Onion PowderTesco Onion Granules 52g
  46. ParmesanCreamfields Grated Grana Padano 100g
  47. ParsnipTesco Parsnips Loose
  48. PearTesco - Pear - Loose
  49. Plain FlourStockwell & Co. Plain Flour 1.5kg
  50. Red ChilliTesco Red Chillies 60g
  51. Red LentilsEast End Red Split Lentils 500g
  52. Red OnionTesco - Red Onion - Loose
  53. RocketTesco Wild Rocket 60g
  54. SaltGeo Organics Atlantic Sea Salt 250g
  55. Semi-Skimmed MilkTesco British Semi Skimmed Milk 568ml, 1 Pint
  56. Sour CreamTesco Soured Cream 300ml
  57. SpaghettiHearty Food Co. Spaghetti Pasta 500g
  58. SpinachNatco Spinach Leaf 765g
  59. Spring OnionTesco Bunched Spring Onions 100g
  60. TofuSatono Yuki Tofu 300g
  61. TomatoTesco Classic Round Tomatoes 6 Pack
  62. Tomato PassataGrowers Harvest Tomato Passata 500g
  63. Tomato PureeGrowers Harvest Tomato Puree 200g
  64. Vegetable StockTesco 10 Vegetable Stock Cubes 100g
  65. White BreadH W Nevill's White Bread 800g
  66. White WineTesco White Wine Stock Pots 4 Pack 112g
  67. Wholegrain MustardTesco Wholegrain Mustard 180g

The example week’s list: 77 products at Tesco. Pack sizes are part of the match, so the list says exactly what to put in the trolley.

One plan. Everything included.

Try the full planner free for 14 days, then choose monthly or yearly. Cancel any time.

  • Weekly meal plans built around your calories and macros
  • Diet, allergy and dislike filters on every plan
  • Products matched at Tesco, Sainsbury’s, Aldi and M&S
  • Live product prices and a running total for your shop
  • A universal shopping list if you shop anywhere else
  • Pack sizes chosen so you buy what the recipes use
  • Pantry and leftover tracking so you don’t buy twice
  • All 1,007 recipes, plus your own

Nutritionist or coach? See professional plans.

Meal Matcher
a month

Billed £49.99 a year. You save £45.89 against monthly.

Start free trial

Nothing charged for 14 days, then billed yearly. Cancel any time.

Questions about the meal planner.

Is Meal Matcher a free meal planner?
Planning a day on this page is free and needs no account. Full weekly plans come with a 14-day free trial, then cost £7.99 a month or £49.99 a year (£4.17 a month, saving 48%).
Which supermarkets does the meal planner work with?
Tesco, Sainsbury’s, Aldi and M&S. Each ingredient is matched to a real product and pack size there, and the basket is priced. For any other shop you get a universal shopping list.
Can it plan to a calorie or protein target?
Yes. You set calories and protein for the day and every day is planned to that target. If you don’t know your number, the free calorie calculator works it out.
Does it work for vegetarian, vegan and other diets?
Yes: vegetarian, vegan, pescatarian, gluten free, keto and paleo, and allergens you list stay off the plan.
Can I find recipes from ingredients I already have?
The planner works around food already in your pantry. To search recipes by the ingredients in your fridge, use the free recipe finder by ingredients.
How is it different from a recipe box like HelloFresh?
Nothing is delivered. Meal Matcher plans the meals and writes the shopping list, and you buy the food at your usual supermarket. See how Meal Matcher compares with HelloFresh.