Basic Information

Help us understand your body metrics

Gender

Age

yrs

ft/in

Height

Weight

lbs

Body Fat optional

%

If you know it, we set your protein target on lean mass for a sharper number. Skip if unsure.

Lifestyle

Tell us what you eat and how you want to prepare it

Diet Type

🍖 Omnivore

🥬 Vegetarian

🌱 Vegan

🐟 Pescatarian

What do you usually eat?

American

Indian

Italian

Chinese

Mexican

French

Japanese

Korean

Thai

Mediterranean

Middle Eastern

Vietnamese

Caribbean

Tap the food you already cook. The first one you pick is the one we lean on most.

How you cook

Days you'll meal prep

or pick specific days below

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Pick at least 2 days. We always spread cooking across the week, so we never plan just one cooking day.

What's in your kitchen? (select all that apply)

Stove

Oven

Microwave

Blender

Pressure Cooker

Slow Cooker

Instant Pot

Rice Cooker

Air Fryer

Kettle

Toaster

Sheet Pan

Wok / Kadai

We only use appliances you own.

Your Preferences

Fine-tune your meal plan to your lifestyle

Household Size

1

2

3

4

5+

How many people these meals should feed.

Stores you shop from (select all that apply)

Target

Kroger

Walmart

Costco

Pick the stores you already shop at.

Nutrition Style (select all that apply)

💪 High Protein

🌾 High Fiber

🫀 Low Cholesterol

🧂 Low Sodium

❤️ Heart Healthy

⚖️ Balanced

Activity Level

🛋️ Sedentary

🚶 Light

🏃 Moderate

💪 Active

🏋️ Extra Active

How active you are day to day, we use it to size your calories.

Weight Goal

Lose weight

1800

cal/day

Maintain weight

2200

cal/day

Gain weight

2600

cal/day

Target Weight & Accomplishment Date optional

lbs

Add your target weight to populate weekly pace and ETA to accomplish your goal.

Safe

Your Numbers

The math behind your plan, and a look back at your answers

Crunching your numbers…

Workouts, connected to your food

A sneak peek at what is coming next

Coming soon

Your meals and your movement work best as a team. Soon you'll sync your workouts, and we'll match your calories and protein to the days you train hard and the days you rest. Bigger lunch on leg day, lighter on a rest day, all automatic.

Picture this: log a workout, and your plan adjusts itself. Hit a streak, earn badges.

Meals you already love

Add the meals you make on repeat, and we will work them into your plan.

Build the serving you would normally eat

Add one ingredient at a time: search for it, tap it, then set the amount. It saves automatically as you go, so there's nothing extra to click. Cooking steps are completely optional.

Your saved meals

0 saved meals

One serving

Add a meal

What do you call this meal?

What's in one serving?

0 items

Search for one ingredient, tap it to add it, then set how much you used. Repeat for each ingredient, it saves as you go.

Add cooking stepsOptional, include them only if they are useful to you. 0 steps

Add one action at a time, in the order you'll cook them. Each one is added the moment you tap "Add step", no separate save.

What do you do?

Appliance

Heat or setting

About how long? 0 min

Your kit

Here is your week, ingredient by ingredient

Composing your dishes and grounding every ingredient against USDA data…

These are the ingredients you'd need for all your meals in your current cooking cycle. Select what you need and we shop appropriate quantities across your stores. Anything already in your StockNSpoon pantry is highlighted. Tick each ingredient you need per dish; your shopping list below groups repeats and totals the quantity. Calories and protein shown on each dish are per portion, not the whole batch.

Profile Complete! 🎉

You're all set to start your wellness journey with StockNSpoon!

Add a meal

What's in one serving?

Meals in your week

Shopping your selected stores

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What's in one serving? *

The StockNSpoon blog

What's in one serving?