Family meal plan

A family meal plan for the week, with each person’s portion

One dish on the table, and a portion that fits each person: your goal, your partner’s, the children’s ages. Sophia plans the week’s meals for up to 8 people, writes one shopping list for the household and organises the cooking.

Try it for 7 days

Then €12.99/month for the whole family, or €9.99/month on Solo · No commitment

What usually gets in the way

“What’s for dinner tonight?”

The week is decided in advance: every meal has its dish and its quantities, and the ingredients are already on the shopping list.

“Everyone wants something different”

One dish for the table, and each person’s portion. What each person doesn’t eat is recorded on their profile and taken into account in every menu.

“School lunches, trips away…”

You say who eats at home and when. Sophia plans the right number of portions, and the shopping list follows.

How Sophia does it

Each person, once
Their first name, date of birth, sex, height and weight, their tastes and, for an adult, their goal. The others don’t need an account.
One menu for the household
1 to 7 days, a shared dish and each person’s portion: children’s portions follow their age.
One list, one to three shopping trips
A single list for the whole household, sorted by aisle and split by shopping trip: you choose 1 to 3, or let the plan decide.
One to four cooking sessions
You choose how many times you cook; Sophia places the sessions in the week. On the other evenings, you reheat.

A real plan, generated by Sophia

Family of four, with a meat-free swap for Emma

Generated on 28 October 2026 for a fictional household. Nothing has been touched up: these are the dishes and quantities exactly as Sophia wrote them.

Kate
Lose weight
40 years old · woman · 167 cm · 75 kg
Karim
Keep a stable weight
42 years old · man · 181 cm · 85 kg
Emma
Eat normally
15 years old · girl · 162 cm · 50 kg
Noah
Eat normally
7 years old · boy · 122 cm · 23 kg

What this plan is based on

Kate: Profile40 years old, woman, 167 cm, 75 kgGoalLose weightTarget weight68 kg, at 0.5 kg a weekActivitymostly sitting, exercise once or twice a weekAppetiteaverage appetite

Karim: Profile42 years old, man, 181 cm, 85 kgGoalKeep a stable weightActivitymostly sitting, exercise once or twice a weekAppetiteaverage appetite

Emma: Profile15 years old, girl, 162 cm, 50 kgGoalEat normallyActivitymostly sitting, exercise 3 to 4 times a weekAppetiteaverage appetite

Noah: Profile7 years old, boy, 122 cm, 23 kgGoalEat normallyActivitymostly sitting, exercise 3 to 4 times a weekAppetiteaverage appetite

The plan’s settings

6 days of meals
2 cooking sessions
1 shopping trip
shopping budget: 130
120 min of cooking per session at most
equipment: oven, hob, microwave, freezer

From these details, Sophia works out each person’s needs; every portion in the plan follows from them.

Summary

Shopping and cooking, day by day

Your week at a glance
	Mon2	Tue3	Wed4	Thu5	Fri6	Sat7	Sun8
Groceries	yes
Cooking	1h40				1h15
Kate (kcal)	—	1,612	1,608	1,547	1,589	1,646	1,567
Karim (kcal)	—	2,648	2,651	2,667	2,588	2,520	2,605
Emma (kcal)	—	—	—	—	—	—	—
Noah (kcal)	—	—	—	—	—	—	—

Plan

Pick a day to see your meals

Tuesday

On the menu

Breakfast

For Karim

For Kate

For Noah

For Emma

Lunch

For Kate, Karim, and Emma

On the side for Karim: Skyr with honey

On the side for Kate: cheddar

On the side for Emma: Skyr with honey

Afternoon

For Noah

For Emma

Dinner

On the side for Karim: cheddar

On the side for Kate: Cucumber with vinaigrette, skyr

On the side for Noah: Fromage blanc with jam

On the side for Emma: Fromage blanc with jam

The guide

Family meal ideas for the week

A family meal plan that lasts keeps the meals your household loves, adds a little novelty, and doesn’t ask you to cook every evening.

The dishes that work best are cooked in large quantities and reheat well:

A cottage pie or a shepherd’s pie.
A big pot of chilli or bolognese sauce.
A fish pie, or salmon baked on a tray with potatoes.
A vegetable and lentil curry.
A pasta bake.
A chicken traybake (a sheet-pan dinner, in the US).

Healthy family meals: one dish, different portions

Each meal brings together vegetables, protein and a starchy food. What changes from one person to another is the portion.

A meal plan for a family of 4, or for 8

The bigger the family, the more there is to organise: the quantities, the list, the cooking sessions. Four people who eat lunch and dinner at home for a week make 56 plates.

Planning around school, work and meals out

A family week rarely has everyone at every meal: one child has lunch at school, one parent is away for work, Friday is a meal out. A plan that ignores this makes you buy and cook too much.

7 days to try Sophia

Then €12.99/month on Family, from two people at the table, or €9.99/month on Solo for one person

Meal plans, shopping list, cooking schedule and personal tracking included.

No commitment.

Try it for 7 days

Frequently asked questions

Do my children need an account?

No. You add each person with their first name, date of birth, sex, height, weight and needs. Sophia plans for them without them needing an account.

What about allergies and special diets?

Each person’s profile records their allergies and how they eat: a base diet (eats everything, vegetarian, vegan or pescatarian), with gluten-free or anti-inflammatory on top if needed, and pregnancy, diabetes or high blood pressure. They combine, person by person. The shared dish follows the strictest diet at the table; when the session allows, someone gets their own version of the dish. Always check the labels of the products you buy.

How many people can I add?

Up to 8 people at the table, for the same price: €12.99 a month for the whole family.

Can another family member have their own access?

Yes, with a personal access at €1.99 a month: they can then talk to Sophia, track their weight and calories, and log their off-plan meals. Without it, their needs are already in the menus, at no extra cost.

Can each person in the family have a different goal?

Yes. Each adult can lose weight, keep a stable weight or build muscle, and the shared dish is split into portions that follow each goal. Children have no weight goal: their portions follow their age.

How does the free trial work?

You have 7 days to try Sophia, then you subscribe if you want to carry on: €12.99 a month for the whole family, no commitment. If you subscribe during the trial, nothing is charged before it ends.