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Email supportYOUR FAMILY MEAL PLANNER
A little prep.
More time together.
Pick your recipes, set your portions, then shop and cook.
3 recipes picked
12 total portions
249 recipes in your library
Choose your recipes
Add the recipes you want to cook. Your shopping list updates automatically.
More filters
Protein
Carbs
Servings per recipeAll selected recipes use this serving count.
Plan tools & help
👨👩👧👦 Kid-friendly means milder flavours and adaptable textures. The ingredient and macro amounts are calculated for adult-sized portions, not a child’s dietary target. Adjust serving size for your child’s age, appetite and allergies. Sauces and extra spice can be added after serving. Check for common allergens such as dairy, wheat, egg, soy, fish and peanuts.
⚖️ Ingredient weights are before cooking: meat and fresh produce are raw; pasta and rice are dry; tins, liquids and sauces are measured as listed. To weigh each finished meal, use the Prep tab or open a recipe. Macro estimates use approximate ingredient data. Custom recipes with unknown ingredients need all four macros entered per serving; otherwise their nutrition is marked unavailable. No AI food photos. Add your own or a licensed real photo to any recipe.
Carb Variety
Change up your lunches and dinners with different carbohydrate bases. See what's in your recipe library and choose the meals you fancy.
🌾 Explore, don't automatically substitute. Carb categories come from each recipe's actual ingredients. A meal can appear under more than one type. Choosing a category filters existing recipes; it does not change quantities, macros or the shopping list until you add a meal.
Want more variety?
Try alternating your carbohydrate base through the week — rice one day, pasta or orzo another, then potatoes, noodles, couscous or a bean-based meal. The Family Prep Co. only displays a category when recipes with that ingredient exist.
Your shopping list
Ingredients from your selected meals are combined. Tick items as you shop.
12 portions across 3 recipes
Ready for the supermarket
0 items ticked off
Amounts are recipe quantities, not supermarket pack sizes. Double-check what's already in your pantry.
Portion your cooked meals
Weigh the finished batch, then see exactly how much to put into each freezer container.
⚖️ Before cooking: weigh meat and vegetables raw, and pasta/rice dry. After cooking: weigh the entire finished recipe without the container (include rice, sauce and side ingredients if they belong to that recipe). Divide the cooked total by the number of portions. Weights are saved on this device for each recipe and batch size; cooking changes water weight, not the calculated per-serving macros.
Your lunch & dinner week
Plan Monday–Sunday. Daily totals cover the lunches and dinners shown, not breakfast or snacks.
The calendar is a planning guide and does not change the amounts on your shopping list. The list includes each selected recipe cooked once at your chosen portion size.
Batch cooking & food safety
Simple, reliable prep for your freezer stash.
⚡ Prep efficiently
- Plan containers. Label recipe, date and portion count.
- Begin slow cooking first. Start pulled pork and ragu ahead of other dishes.
- Cut all vegetables. Group by recipe, then cook proteins fully.
- Cook rice and pasta. Use separate pans as needed and avoid leaving cooked rice at room temperature.
- Divide and cool promptly. Place in shallow containers and refrigerate or freeze promptly.
❄️ Freeze safely
- Freeze labelled portions in airtight containers; eat within 2–3 months for best quality.
- Defrost in the fridge overnight or follow microwave defrost guidance.
- Reheat until steaming hot all the way through, ideally to 75°C.
- Cooked rice needs extra care: cool quickly and refrigerate within about an hour.
- Don't refreeze previously reheated portions.
Estimated macros
Switch each recipe between per-serving and whole-batch estimates. Daily averages always refer to one serving per planned meal.
🍽️ Estimates, not lab-tested nutrition labels. Each recipe is divided into equal portions. Custom meals without known ingredients or manually entered macros are excluded from numerical daily totals; these totals are incomplete until the missing values are added. Brand differences, drained weights, changes to ingredients and cooking losses all affect actual values. Calories are calculated from protein, carbohydrates and fat (4/4/9 kcal per gram).
🎯 Your personal daily targets
Set goals for your full day. Progress below counts only the lunches and dinners planned in My week. Your targets stay private on this device, even when family sync is active.
Average from planned lunches + dinners
Meal costs & weekly budget
Type your own supermarket prices to see what each lunch or dinner costs per serving.
💡 Prices are optional and editable. Enter a price per kg for meat, per litre for liquids, per item for whole ingredients, or per indicated unit for herbs and sauces. All figures are AUD. Unpriced ingredients are excluded from totals until entered.
Cost per meal
Based on the batch quantities for each selected recipe.
Ingredient price book
Prices save on your device and can be shared in a connected family list.
Family shopping sync
Keep one shared shopping list across two phones, including meal choices and prices.
○ Local onlyLocal mode
Your plan stays on this device until you enable sync.
Connect once — free Supabase project
Live sharing needs an online database. Create a free Supabase project, then open its SQL Editor and run the supplied lunchclub_sync_supabase.sql file from your ZIP download (run the new version again to upgrade an existing The Family Prep Co. 3.0 family database). Use your project's Project URL and publishable key below. Never use a secret/service-role key.
Only you need to set up Supabase. Your wife can join by pasting the family invite code below — it contains the public connection details and a secret invite token.
Already have an invite?
Paste the family code shared with you. Joining loads the family's current recipes, checklist and prices onto this device. It does not erase your personal nutrition targets.
✓ Your family list is connected
Meal choices, custom recipe details, portions, weekly calendar, shopping ticks, extra items and ingredient prices update between devices automatically about every 5 seconds while online. Personal macro targets remain separate.
Anyone holding your invite can access and edit your family list. Share it privately. The cloud database stores your plan data; it is not end-to-end encrypted. When offline, changes are saved locally and queued until the connection returns.
Offline still works. Without cloud setup, meal planning, macros, meal prices, copy/paste sharing and shopping ticks work as before on each device. For live sync, both devices must use the same family invite. Free cloud plans have provider limits and may pause after inactivity.
Back up this device
Your plan, favourites, family ratings, prices, cooked weights and photos are saved in this browser only. Download a backup now and then, or to move to a new phone.
Family sync settings aren’t included, so an old backup can’t reconnect you to the wrong list.
Put it on your home screen
iPhone: open the page in Safari, tap Share, then Add to Home Screen. Android: open it in Chrome, tap the ⋮ menu, then Install app.
This needs the page hosted at a web address (Netlify Drop or GitHub Pages work). Upload this file renamed to index.html together with manifest.webmanifest, sw.js and the two icon files. Opened as a plain file from phone storage, it can’t be installed or work offline.
Send the shopping list to Notes
On iPhone, iPad and Mac, “Send to Notes” on the Shopping tab copies the list and opens Notes. Tap New Note, then paste.
To skip the pasting, make a shortcut once: open the Shortcuts app, tap +, add the Notes action that creates a note, and set its text to Shortcut Input. Optionally add an action to open the note. Name it, type the same name below and save. The first run asks you to allow it.
Contact & help
Questions, recipe feedback or an idea for the planner? We’d love to hear from you.
The Family Prep Co.
Less planning. More family time.
hello@thefamilyprepco.comChoose an option below to open a draft in your email app. You can edit it before sending.
Report a recipe issue
Tell us the recipe name, serving count and whether you used the vegetable swap, along with what seems wrong.
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Have a family favourite you’d like to meal prep, or an idea that would make the planner easier to use?
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How do I back up my plan and favourites?
Open More → Family & settings → Back up this device. Download a backup to keep your plan, favourites, ratings, prices, cooked weights and photos. Use Restore backup to move them to another browser or device.
Are the nutrition figures exact?
They’re estimates calculated from ingredient quantities. Brands, ingredients and serving sizes can change the result. Check product labels when you need more precision.
Why can’t I find my saved plan?
Plans are saved in the browser you used. A different browser, website address or local file can have separate storage. Try the original location or restore a downloaded backup. Clearing browser data can remove saved plans.
What if an email button doesn’t open?
Open your preferred email service and send a message to hello@thefamilyprepco.com. The buttons need an email app or mail handler configured on your device.
Your plan, favourites and photos aren’t attached automatically. Include only the details you want to share.