01 — Your kitchen
Tell me how you actually eat.
Cooking for one shouldn't mean a fridge full of half-used produce. Pick your rhythm — I'll plan meals that share ingredients so nothing wilts uneaten.
App name
What should I call your planner? Leave blank to use Larder.
Diet
Lifestyle
Plan window
Limits the plan to recipes with ≤ 6 ingredients and ≤ 20 minutes. Great for low-energy days.
Kitchen equipment (tick what you own)
Recipes that need gear you don't have are left out of the plan and the swap list.
Exclusion list
Any meal using an excluded ingredient is skipped entirely — groups like Dairy, Gluten and Nuts cover their whole family.
Daily calorie goal
2000 kcal
LeanMaintainBulk
The planner swaps meals to land within ~100 kcal of this — press Recalculate plan for a fresh set of picks.
100 g
Snacks (tick any)
Coffee & milk
35 recipes in your library. New ones are written for your diet, gear and exclusions, then kept for next time.
Waste snapshot
This plan's footprint
AED 400
rough Dubai supermarket total
36%
ingredients reused across meals
15
fresh items to use within a week
25
things to buy (excl. pantry)
Eat me first
- Chicken breast~2d fresh
- Chicken thigh~2d fresh
- Salmon fillet~2d fresh
- Berries~3d fresh
02
The week on a plate
Tap a meal to swap it — or skip it if you're eating out. Meals are auto-picked to land near your daily calorie goal.
| Day | Breakfast | Lunch | Dinner | Daily total |
|---|---|---|---|---|
| Mon Day 1 | 3 min · Thick unsweetened yogurt, a few berries, toasted almonds. No honey. 400 kcal · 24p / 16c / 26f | 15 min · Warm pita, sliced chicken, generous hummus, crunchy cucumber. 720 kcal · 48p / 62c / 28f Uses the second breast from the 2-pack the night before. | 35 min · Two thighs, a tray of potatoes, sweet onion — the big-appetite dinner. 820 kcal · 45p / 62c / 42f Leftover potatoes reheat brilliantly in the air fryer. | 1940 kcal on target Protein · 117 g Carbs · 140 g Fat · 96 g |
| Tue Day 2 | 12 min · A proper hungry-morning plate: soft scramble, avo, salty feta. 680 kcal · 32p / 42c / 40f Finishes the avocado half from another breakfast. | 25 min · Hearty farro base, crisped tofu, peanut-soy dressing. 700 kcal · 34p / 78c / 26f Finishes the tofu block and the other cucumber half. | 25 min · Chickpea shakshuka scaled up with two eggs, feta and warm pita. 640 kcal · 28p / 55c / 34f | 2020 kcal on target Protein · 94 g Carbs · 175 g Fat · 100 g |
| Wed Day 3 | 6 min · Bigger oats, peanut butter swirl, chia — carries you to lunch. 640 kcal · 22p / 78c / 24f | 15 min · Sliced chicken breast over leaves, avocado, cucumber, lemon-olive dressing. 540 kcal · 45p / 12c / 34f Uses the second breast from the 2-pack — grill both at once. | 35 min · Two thighs, a tray of potatoes, sweet onion — the big-appetite dinner. 820 kcal · 45p / 62c / 42f Leftover potatoes reheat brilliantly in the air fryer. | 2000 kcal on target Protein · 112 g Carbs · 152 g Fat · 100 g |
| Thu Day 4 | 10 min · Squeaky pan-fried halloumi, soft eggs, blistered cherry tomatoes. 500 kcal · 34p / 9c / 38f Halloumi keeps 3 weeks sealed — grill the rest over salads. | 15 min · Warm pita, sliced chicken, generous hummus, crunchy cucumber. 720 kcal · 48p / 62c / 28f Uses the second breast from the 2-pack the night before. | 22 min · Air fryer or pan: salmon over jasmine rice with avocado and greens. 780 kcal · 42p / 78c / 32f | 2000 kcal on target Protein · 124 g Carbs · 149 g Fat · 98 g |
| Fri Day 5 | 12 min · A proper hungry-morning plate: soft scramble, avo, salty feta. 680 kcal · 32p / 42c / 40f Finishes the avocado half from another breakfast. | 25 min · Hearty farro base, crisped tofu, peanut-soy dressing. 700 kcal · 34p / 78c / 26f Finishes the tofu block and the other cucumber half. | 25 min · Paprika thighs with buttery cauliflower rice — all the comfort, none of the rice. 620 kcal · 42p / 16c / 44f Blitz the whole cauliflower — freeze half the 'rice' for next week. | 2000 kcal on target Protein · 108 g Carbs · 136 g Fat · 110 g |
03
Your grocery list
Portioned for one. Staples you probably own are separated out.
Dairy & chilled
5 itemsBest at · Carrefour · Spinneys
Bread & grains
2 itemsBest at · Carrefour · Lulu
Produce
13 itemsBest at · Waterfront Market · Union Coop
Protein
5 itemsBest at · Waterfront Market · Spinneys
Check the pantry first
10 likely-owned staples- · Farro
- · Jasmine rice
- · Rolled oats
- · Almonds
- · Chia seeds
- · Cumin
- · Olive oil
- · Paprika
- · Peanut butter
- · Soy sauce
04
Tiny habits, less waste
Fridge everything, fast
Dubai heat wilts herbs and greens in an hour. Straight from the car boot into the chiller — don't run errands after grocery day.
Souk over supermarket for produce
Waterfront Market (Deira) and Union Coop have loose fruit, veg and herbs by the piece — cheaper and fresher than pre-packed trays.
Cook the fish on shopping day
Salmon and chicken keep 1–2 days in this climate. Cook them the night you shop; hardier veg and pulses can wait mid-week.
Store herbs like flowers
Trim the stems and stand parsley, dill and coriander in a glass of water in the fridge. Cover loosely with a bag and they'll last a week.
Keep berries dry
Don't wash strawberries, raspberries or blueberries until you're ready to eat them. Moisture is what grows mould in the Dubai humidity.
Freeze what you won't finish
Portion leftover chicken, cooked grains and half-used sauces into small containers and freeze flat. Label with the date so nothing hides at the back.
Find the Lowest Prices in UAE
Compare supermarket prices across the Emirates on the Ministry of Economy platform. Check essential goods prices.
Take the UAE pledge
Join the national No Food Waste initiative by NEMA. Sign the pledge here.