Nutrition & Meal Planning Studio
Track calories and macros, plan a week of meals, build a grocery list, and keep food costs under control in one place. Everything stays in your browser: zero upload, no account.
A Private, Browser-Local Nutrition and Meal Planning Workbench
Nutrition & Meal Planning Studio is built on Solasu's Zero-Upload principle. Your meals, body goals, pantry, budget, and recipes are never sent to a server, a cloud nutrition database, or an analytics profile. Calculations and saved plans live in your browser's local storage, so you can use it without an account and keep your eating data private.
Pair it with Recipe Portion Scaler (/en/recipe-scaler/) to resize recipes, Personal Budget Studio (/en/personal-budget-studio/) for the bigger household budget, Workout Interval Studio (/en/workout-interval-studio/) for training, Family Life Management Studio (/en/family-life-management-studio/) for shared household routines, and Disaster Prep Studio (/en/disaster-prep-studio/) for emergency food stock.
Daily Calorie and Macro Tracking with Remaining Targets
Set a daily calorie target and a protein, carb, and fat (PFC) split, then log meals and snacks as you go. The dashboard shows what you have eaten and, more usefully, how many calories and grams of each macro you still have left today.
Use the built-in calorie calculator to estimate maintenance energy from age, height, weight, and activity level, then choose a goal such as gradual weight loss, maintenance, or muscle gain. Targets are editable at any time, so you can adjust as your routine changes.
Weekly Meal Planner and Automatic Grocery List
Lay out breakfast, lunch, dinner, and snacks across a seven-day grid. Copy a day, repeat a favorite meal, or swap dishes without losing the weekly totals for calories and macros.
When the plan looks right, generate a grocery list that combines ingredient quantities across the whole week. Group items by aisle, tick them off in the store, and export the list as text to share with your household.
Pantry, Leftovers, and Food Budget
Record what is already in your pantry, fridge, and freezer. The planner subtracts those items from the grocery list and flags ingredients that should be used soon, so planned meals can use leftovers before they go to waste.
Add prices to ingredients to see the estimated cost per meal, per day, and per week. Set a weekly food budget and watch the running total, which makes it easier to compare cheaper protein sources or batch-cooking options.
Recipe Nutrition, Family Portions, and Meal Prep
Build a recipe from ingredients and get calories and macros per serving. Adjust the number of servings to match your household, or cook a large batch and split it into labeled meal-prep portions for the week.
For families, set different portion sizes for adults, teens, and children so one recipe can serve everyone. Saved recipes can be reused in any day of the plan, which keeps repeat weeks quick to build.
FAQ
Is Nutrition & Meal Planning Studio free, and do I need to sign up?
It is free to use with no registration, no login, and no paywalled features. Open the page and start planning right away.
Is my food, weight, and budget data uploaded anywhere?
No. All meals, targets, pantry items, recipes, and prices are processed and stored only in your browser. Nothing is sent to a server or shared with third parties, in line with Solasu's Zero-Upload design.
Is this medical or dietary advice?
No. Calorie and macro figures are estimates based on the values you enter and general formulas, and food labels can differ from real portions. This tool is not medical advice. If you have a health condition, are pregnant, take medication, or have a history of disordered eating, consult a doctor or registered dietitian before changing your diet.
Does it work offline, and where is my data stored?
Your plans are saved in your browser's local storage on this device, so they remain available the next time you visit. Clearing site data or switching browsers or devices will remove or hide them, so export a backup if the plans matter to you.
Can I import or export my meal plans and grocery lists?
Yes. Export your plans, recipes, and settings as a JSON backup and import the file on another device or browser. The grocery list can also be copied or exported as plain text for sharing or printing.