Eggs, oats & fruit
Eggs with oatmeal and a serving of fruit.
470 kcal · 32P · 52C · 15F per servingGrocery and DIY planning
Meal Prep
Know what to buy—and what to do next.
Choose how many servings you need. Samsonizer consolidates the ingredients into one grocery list and a practical prep workflow.
01
Meals to prepare
Adjust the number of servings for this prep cycle.
Protein oatmeal & banana
Oatmeal, protein powder and banana.
470 kcal · 35P · 65C · 8F per servingChicken rice bowl
Chicken breast, rice, vegetables and a measured sauce.
550 kcal · 46P · 67C · 11F per servingTurkey sandwich & fruit
Turkey sandwich with fruit and a simple side.
500 kcal · 38P · 60C · 12F per servingTuna rice bowl
Tuna, rice, vegetables and a measured fat source.
540 kcal · 44P · 68C · 10F per servingTilapia & sweet potato
Tilapia, sweet potato, vegetables and cooking oil.
600 kcal · 46P · 72C · 14F per servingLean beef rice bowl
Lean ground beef, rice, vegetables and toppings.
650 kcal · 43P · 78C · 18F per servingProtein shake & banana
Protein shake, banana and a light fat source.
325 kcal · 30P · 40C · 5F per servingYogurt, fruit & nuts
Greek or lactose-free yogurt, fruit and measured nuts.
400 kcal · 28P · 48C · 11F per servingSalmon & potatoes
Salmon, potatoes and vegetables.
620 kcal · 42P · 60C · 24F per serving02
Consolidated grocery list
Mark what you already have. The remaining items become your shopping list.
17 to buy
Protein5
Produce3
Grains & starches3
Dairy & alternatives1
Pantry5
DIY prep session
Prepare in a useful order.
0 of 5 complete