Grocery List Generator

Enter your current and goal weight, pick a diet, and get a shopping list scaled to your portions and household. Print it, copy it, or take it to the store.

How it scales: Quantities are based on a 5-day, 1-person meal-prep plan, then multiplied by how many meals you cook per week and your household size. Portion sizes also adjust to your target weight, so a taller goal = bigger servings.

Your plan

Units

Current weight (kg)

Goal weight (kg)

Weeks to goal

Household size

Meals prepped per week (per person)

Lunches + dinners you cook ahead10

Diet template

Your shopping list

← Calorie calculator

Link to or embed this generator

Reference it in a blog post, or paste this iframe on your own site (it includes a credit link back to Prep & Lose).

This generator gives a starting grocery list for meal planning. Adjust quantities to your own appetite, allergies, and what you already have at home. Not medical advice.

How the Grocery List Works — and How to Use It

This generator turns two numbers — your current and goal weight — into a full week of groceries, scaled to the way you actually cook. No more overbuying or standing in the aisle guessing.

How the quantities are scaled

Every list starts from a 5-day, 1-person meal-prep baseline, then adjusts on three axes:

Meals per week — the slider multiplies the baseline (e.g. 10 meals = 2× the base).
Household size — more people, more food, multiplied straight through.
Target weight — portions scale up or down relative to a 70 kg reference, capped between 0.7× and 1.6× so a 95 kg goal doesn't ask for double the chicken.

Choose one of six diet templates — Standard, High-Protein, Vegetarian, Vegan, Low-Carb, or Keto — and the item list swaps to match.

A note on pace

The tool estimates your weekly rate of loss from your current weight, goal, and timeline. If that pace exceeds ~1% of body weight per week, it flags the plan as aggressive — faster cutting is harder to sustain and more likely to cost muscle.

Putting it to work

Generate the list for your diet and household.
Print or copy it and take it shopping — pantry staples (salt, spices, oil) are included but you probably already have them.
Prep in batches. Cook the proteins, chop the veg, and portion into containers so the week runs on autopilot.
Adjust to taste. The list is a starting point — trim what you won't eat, add what you love.

Storing your prep

Cooked proteins and grains keep 3–4 days in the fridge; freeze the second half of any batch and thaw it overnight for the following week. Label containers with the date so nothing gets lost at the back of the shelf.

Came in from the Calorie Calculator or Macro Calculator? Your target weight and calories carry over, so the list is already sized to your plan.