Pro workbook: Week, Recipes, Shopping, Setup, Formulas. Sample data, real formulas.
| Meal plan | ||||||||
| Type any date and the week lays itself out. Pick meals from the recipe list; cost and prep time per day are calculated. | ||||||||
| Week of | 2026-09-14 | |||||||
| People | 2 | |||||||
| Starts | Mon 14 Sep | |||||||
| Meal | Mon 14 Sep | Tue 15 Sep | Wed 16 Sep | Thu 17 Sep | Fri 18 Sep | Sat 19 Sep | Sun 20 Sep | Week |
| Breakfast | Overnight oats | Overnight oats | Yoghurt & fruit | Eggs & toast | Overnight oats | Pancakes | Eggs & toast | |
| Lunch | Chicken wrap | Leftovers | Soup & bread | Leftovers | Salad bowl | Chicken wrap | ||
| Dinner | Pasta al pomodoro | Stir-fry | Chilli | Fish & greens | Pizza night | Curry | Leftovers | |
| Snack | Apple | Nuts | Apple | Hummus & carrots | Nuts | |||
| Cost | 12.20 | 10.00 | 12.40 | 14.80 | 15.40 | 14.80 | 2.80 | 82.40 |
| Prep min | 46 | 31 | 59 | 45 | 35 | 81 | 15 | 312 |
| Meals | 4 | 4 | 4 | 4 | 3 | 4 | 2 | 25 |
| Per person per day | 5.89 | |||||||
| Not in recipe list | ||||||||
| Cost = the recipes' cost per serving added up × people. Prep = minutes added up. A meal not in the recipe list turns red and counts nothing. | ||||||||
| Leftovers is a recipe at zero cost and five minutes — plan it on purpose. |
| Recipes | |||||||||
| Your repertoire. The Week sheet's dropdown and its costs read from here. | |||||||||
| Recipe | Category | Servings | Cost / serving | Prep min | Notes | Planned this week | Recipes | 17 | |
| Overnight oats | Breakfast | 2 | 0.90 | 5 | 3 | Used this week | 17 | ||
| Eggs & toast | Breakfast | 2 | 1.40 | 10 | 2 | Average cost / serving | 2.02 | ||
| Yoghurt & fruit | Breakfast | 2 | 1.20 | 3 | 1 | ||||
| Pancakes | Breakfast | 2 | 1.10 | 25 | 1 | ||||
| Leftovers | Lunch | 2 | 0.00 | 5 | 3 | ||||
| Chicken wrap | Lunch | 2 | 2.60 | 15 | 2 | ||||
| Soup & bread | Lunch | 2 | 1.80 | 10 | 1 | ||||
| Salad bowl | Lunch | 2 | 2.90 | 15 | 1 | ||||
| Pasta al pomodoro | Dinner | 2 | 2.20 | 25 | 1 | ||||
| Stir-fry | Dinner | 2 | 3.40 | 20 | 1 | ||||
| Chilli | Dinner | 2 | 2.80 | 45 | 1 | ||||
| Fish & greens | Dinner | 2 | 5.10 | 25 | 1 | ||||
| Pizza night | Dinner | 2 | 3.90 | 15 | 1 | ||||
| Curry | Dinner | 2 | 3.00 | 40 | 1 | ||||
| Apple | Snack | 2 | 0.40 | 1 | 2 | ||||
| Nuts | Snack | 2 | 0.70 | 1 | 2 | ||||
| Hummus & carrots | Snack | 2 | 0.90 | 5 | 1 | ||||
| Shopping list | ||||||||
| Items with an aisle and a tick. What's left per aisle, so you walk the shop once. | ||||||||
| Item | Aisle | Qty | Got | Aisle | Items | Got | Left | |
| Oats | Dry goods | 1 kg | ✓ | Produce | 4 | 1 | 3 | |
| Eggs | Dairy | 12 | ✓ | Dairy | 3 | 1 | 2 | |
| Yoghurt | Dairy | 1 kg | Meat & fish | 2 | 2 | |||
| Chicken breast | Meat & fish | 600 g | Bakery | 2 | 2 | |||
| Salmon | Meat & fish | 2 fillets | Dry goods | 4 | 3 | 1 | ||
| Tomatoes, tinned | Dry goods | 3 | ✓ | Frozen | ||||
| Pasta | Dry goods | 500 g | ✓ | Other | ||||
| Rice | Dry goods | 1 kg | All | 15 | 5 | 10 | ||
| Onions | Produce | 1 kg | ||||||
| Peppers | Produce | 3 | ||||||
| Carrots | Produce | 500 g | ✓ | |||||
| Apples | Produce | 6 | ||||||
| Bread | Bakery | 1 loaf | ||||||
| Wraps | Bakery | 8 | ||||||
| Hummus | Dairy | 1 | ||||||
| Setup | |||
| The week, how many people you cook for, the meal types and the aisles. | |||
| Week of (any date) | 2026-09-14 | ||
| People | 2 | ||
| Meal types | Aisles | ||
| Breakfast | Produce | ||
| Lunch | Dairy | ||
| Dinner | Meat & fish | ||
| Snack | Bakery | ||
| Dry goods | |||
| Frozen | |||
| Other | |||
| Cost on Week = cost per serving × people, so change People here when guests come. |
| How the formulas work | ||
| Every formula in this workbook, in plain words. Nothing is hidden and nothing needs a macro. Formulas are shown without the leading = sign. | ||
| Where | Formula | What it does |
| Week · Starts | $B$3-WEEKDAY($B$3,2)+1 | Any date snaps back to its Monday. |
| Week · Cost (day) | SUMPRODUCT(SUMIF(recipe_names,B8:B11,recipe_cost))*$B$4 | SUMIF with the four meal cells as its criterion returns four costs; SUMPRODUCT adds them; times the people. The portable 'look up several names and add' — no XLOOKUP. |
| Week · Prep min (day) | SUMPRODUCT(SUMIF(recipe_names,B8:B11,recipe_prep)) | The same with minutes. |
| Week · Not in recipe list | COUNTA(B8:H11)-SUMPRODUCT(COUNTIF(recipe_names,B8:H11)) | Meals typed minus meals found in the list; each unknown one is also red in the grid. |
| Recipes · Planned this week | COUNTIF(Week!$B$8:$H$11,A5) | How many times the recipe appears on the plan. |
| Shopping · Left per aisle | COUNTIF(aisle,F5)-COUNTIFS(aisle,F5,got,"✓") | Items in the aisle minus ticked ones. |