Plan your week
A little planning. A better week of dinners.
Start with the meals you want to cook, check what you already have, then write one useful shopping list. Our UK guides bring those steps together.
Browse the guidesSmaklig UK brings dinner planning, ingredient quantities and a practical shopping list into one place. Choose meals you will actually cook, check your cupboard, and compare the packs available at your own supermarket. These are editorial examples, not a live shopping or checkout service.
Who it's for
What would you like to plan around?
Choose a starting point. These pages are general reading, not a personal health or training plan.
A real guide example
See how seven dinners become one list
This is a preview of our written family plan. It shows dinner ideas, quantities and a shopping list; no live AI generation or supermarket basket runs on this UK site.
- Day 1: lemon chicken traybake
- Day 2: lentil and tomato pasta
- Day 3: chickpea and spinach curry
- Day 4: lemon fish, potatoes and peas
Recipes
Explore the meals behind the plan
The guides contain actual dinner ideas and methods. Images illustrate the guides; they are not evidence of a tested recipe or retailer product.
Plan your week
A useful week starts with a plan you can change
The same simple order runs through our British guides. It works whether you shop in person or online.
Choose your dinners
Start with the evenings you need to cover and the number of people eating. A seven-dinner plan does not automatically cover every breakfast or lunch.
Check the cupboard
Cross off what you already have, then note pack sizes and dates on the foods you will use first.
Shop from one list
Combine repeated ingredients and check the actual product, price, label and availability at your chosen shop.
United Kingdom
Written for the shops you know
Our UK guides discuss Ocado, M&S, Lidl, Aldi, Waitrose, Tesco, Morrisons, Asda and Sainsbury’s. Coverage means editorial research, not a partnership, live price feed or basket transfer.
- Ocado
- M&S
- Lidl
- Aldi
- Waitrose
- Tesco
- Morrisons
- Asda
- Sainsbury’s
Who it's for
A starting point for different weeks
Family dinners
Count the people eating, the evenings to cover and the ingredients that repeat before you shop.
Read the UK guide
Use what is in the kitchen
Start from the cupboard and fridge, then add only what your chosen meals still need.
Read the UK guide
Food and wellbeing
Use the NHS and Eatwell Guide for general context, while keeping health decisions personal to you.
Read the UK guide
Protein in everyday meals
Think about varied protein foods across the week without treating a generic plan as a prescription.
Read the UK guide
Choose recipes you can cook
Match the method, time and ingredients to a real evening before deciding what to buy.
Read the UK guide
Plan your week
The useful parts belong together
A meal plan is easier to use when dinner choices, pack assumptions and one shopping list are explained in the same place.
Shop at your own supermarket
Nine UK chain guides show different planning considerations. Check current products, prices and availability with the retailer.
- Ocado
- M&S
- Lidl
- Aldi
- Waitrose
Show the quantities
Each guide distinguishes the amount used in meals from whole packs you may have to buy.
Know what was checked
Sources and method notes explain the evidence. AI assistance and untested recipes are disclosed.
Make the next shop easier to plan
Browse the guidesGlossary
Useful words before you shop
- Unit price
- The price for a standard quantity such as 100 g or 1 kg; it can help compare packs when labels use the same basis.
- Pack size
- The amount sold in a whole pack. It may be more than the amount a recipe uses.
- Meal plan
- A list of meals for a stated number of people and days, with assumptions you can change.
Read our method
The method is visible
A useful claim should let you see its source and its limits. These guides disclose their author, editorial method and assumptions.
Named responsibility
Alexander Eriksson is named as the author of the UK meal-planning guides. A byline is not a clinical credential.
Checkable assumptions
The method explains portions, pack sizes, food-safety sources, AI assistance and corrections.
Who it's for
Different households, the same clear assumptions
A meal plan should show what it covers so you can decide what to change.
Family dinners
See a seven-dinner example with portions and a reconciled shopping list.
Cooking for two
Use smaller portions and compare whole packs with the amount your meals actually need.
Batch cooking
Plan repeat ingredients and safe storage before counting leftovers as future meals.
Our method
See the method behind every guide
We show ingredient assumptions, source checks and where an example has not been kitchen-tested. AI helped draft and illustrate the guides. Check allergens and the actual food label yourself.
Read our method
About
The people behind Smaklig
Smaklig Labs AB is a Swedish company publishing these UK guides. Meet the founders and see how the named UK author and editorial method are presented.
Founders
Blog
Meal plans and shopping guides
Ideas for everyday dinners, with the quantities, cupboard checks and practical details to plan your shop.
A UK family meal plan: seven dinners and one shopping list
Plan seven family dinners with one shopping list, clear ingredient quantities and a practical cooking schedule. Includes cupboard checks and flexible swaps.
Tesco meal plan: shop wisely with Clubcard Prices
Build a Tesco meal plan with three family dinners, a pack-by-pack shopping list and a clear way to separate Clubcard, personal offers and ordinary prices.
Aldi meal plan: three flexible dinners around Super 6
Make an Aldi meal plan around vegetables you will use. Three adaptable family dinners, a clear shopping list and practical swaps without assumed offer prices.
FAQ
Questions before you shop
Can I send a list to a UK supermarket?
No. The UK site supplies editorial plans and lists; it does not connect to retailer stock, accounts or checkout.
Are the prices live?
No. Check the current price, offer terms, pack and delivery area with the retailer. Any dated example in a guide states its own source and assumptions.
Have these meals been kitchen-tested?
No. The examples are planning aids. Check ingredients, labels, cooking and storage guidance for the foods you actually buy.
Plan your week
Make the next shop easier to plan
Begin with a UK guide, adjust its meals and quantities, and take a checked list to the shop that works for you.
Browse the guides