Week 43 · Autumn Reset
54 min
- MonMiso salmon & broccoli
- TueChipotle chicken tacos
- WedFalafel tahini bowls
- ThuTurkey ragù pappardelle
- FriGinger stir-fry noodles
2 sheet pans · 1 pot · 1 pan
avg 38g protein
Five meals. One hour.
Pan & Plates turns one focused hour into a week of real, macro-balanced food — with a timed prep plan, a shopping list sorted by aisle, and chefs who show you every move.
Sunday prep · Week 43
Live
00:41:18
of 60:00
- Oven to 220°C, two sheet pans in 0:00
- Rice & quinoa on — one pot 0:06
- Salmon + broccolini, tray 1 0:18
- Blitz green tahini sauce 0:41
- Portion into 10 containers 0:52
- 58min average member prep session
- 5meals 10 portions from one hour
- 312 recipes timed in our test kitchen
- 41k+ members prepping every Sunday
This week’s menu
Real food, not sad chicken & rice
Every Thursday our test kitchen drops a new five-meal set designed to share one oven, one pot and one pan — so nothing waits, and nothing is soggy by Friday.
Membership
Everything you need to prep like a pro
One subscription unlocks the full system: downloadable lists, macro-balanced plans and a growing library of video masterclasses.
Compare plans-
Shopping lists
Sorted by aisle and scaled to your household. Print the PDF, share it, or send it to your grocery app in one tap.
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Macro plans
Protein, carbs and fat tuned to your goal — every day lands within 5% of target without weighing a thing twice.
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Masterclasses
60+ short videos from our test-kitchen chefs: knife skills, sheet-pan timing, sauces that survive five days.
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Cook-along timer
A live timeline tells you what goes in the oven, on the stove and on the board — and exactly when.
Who it’s for
Built for people with better things to do on a Tuesday
Fitness goals, a full house or a full calendar — the system is the same: plan once, shop once, cook once.
190g protein days, sorted
Lifters & athletes
Hit 160g of protein without eating the same chicken breast ten times. Portions scale to your macros automatically.
Feeds 2 adults + 3 kids
Busy parents
One Sunday hour, five dinners the whole table will actually eat — plus lunchbox packs and kid-friendly swaps.
From 2 hrs to 55 min
Seasoned meal preppers
Already prep? Cut your session in half with parallel timelines built around two sheet pans and one pot.
How it works
From empty fridge to five meals in 60 minutes
The secret isn’t cooking faster. It’s never letting the oven, the stove or your hands sit idle.
Your weekPro · 2,150 kcal
- MonMiso salmon & greens540 · 42P
- TueChipotle burrito bowl610 · 48P
- WedRed curry & chickpeas560 · 24P
- ThuTurkey ragù pasta630 · 45P
- FriSesame noodle bowls530 · 31P
01
Plan in two minutes
Take this week’s menu as-is, or let Pan & Plates build one from your macros, diet and household size. Swap a meal and the plan, list and timeline rebuild themselves.
Browse the menu
Shopping list31 items · $68
Produce
- Broccolini2 bunches
- Red onions3
- Limes4
Protein
- Salmon fillets4 × 150 g
- Chicken thighs900 g
Pantry
- White miso1 tub
- Coconut milk2 cans
02
Shop once, by aisle
One list, grouped the way stores are laid out, with quantities rounded to what you can actually buy. Ingredients are shared across meals, so half a bunch of cilantro never dies in your fridge again.
Get the lists
Parallel timeline41:18
Oven
Stovetop
Board
015304560
03
Prep in parallel
The cook-along timer runs three lanes at once — oven, stovetop, board — and tells you the next move before you need it. Ten containers, five distinct meals, one sink of dishes.
Try a session freeMember stories
An hour on Sunday. Calm all week.
Sunday at 4pm I have ten containers in the fridge and my weeknights back. My wife timed my last session: 52 minutes, including dishes.
Marcus ReyesProduct manager & dad of two · Austin, TX
Twelve-hour shifts used to mean vending-machine dinners. The cook-along timer means I can prep half-asleep and still get it right.
Ama OwusuICU nurse · Atlanta, GA
I’m on 3,100 calories and 190 grams of protein. The macro plans land within a few grams every day, and the food is genuinely good.
Dev PatelPowerlifter, 83 kg class · Chicago, IL
I’ve tried four meal-prep apps. Pan & Plates is the only one that plans around the oven instead of pretending I own six of them.
Hannah LindqvistArchitect · Minneapolis, MN
Pricing
Less than one takeout order a month
Every plan starts with a 7-day free trial. Cancel in two taps, any time.
Starter
The weekly menu and the lists that make it work.
$9/ month
Billed monthly after your free week
Start free trial- New 5-meal prep menu every Thursday
- Aisle-sorted shopping lists (PDF + app)
- Step-by-step prep timeline
- Scales from 1 to 4 portions
Pro
Most popularFor lifters and anyone who counts what they eat.
$15/ month
Billed monthly after your free week
Start free trial- Everything in Starter
- Macro-balanced plans built to your targets
- Full masterclass library (60+ videos)
- Cook-along timer with voice prompts
- Swap any meal, lists update instantly
Family
One prep session, everyone fed — picky eaters included.
$22/ month
Billed monthly after your free week
Start free trial- Everything in Pro
- Up to 6 household profiles
- Kid-friendly swaps & allergy filters
- Lunchbox add-on packs
- Priority support
Prices in USD, taxes may apply. Annual plans refundable within 14 days. See our Subscription & Refund Policy.
FAQ
Questions, answered
Something else? Our kitchen team replies within a day at support@panandplates.com.
Is it really five meals in under 60 minutes?
Yes — measured, not promised. Every menu is timed in our test kitchen by a home cook (not a chef) using a standard oven, two sheet pans, one pot and one pan. Our members average 58 minutes. Your first session usually runs 10–15 minutes longer while you learn the flow.
How long do the meals keep in the fridge?
Every menu is designed for 4–5 days of refrigerated storage. Anything that would go soggy (dressings, crunchy toppings, delicate greens) is packed separately, and the plan flags which meal to eat first. Freezer-friendly meals are marked with a snowflake.
Can I hit specific macros or calorie targets?
On Pro and Family, enter your targets (or let us calculate them from your goal, height, weight and training load) and Pan & Plates adjusts portions and swaps ingredients so each day lands within ±5% of your protein, carb and fat goals.
I have allergies or follow a specific diet. Will it work?
Filter for vegetarian, pescatarian, dairy-free, gluten-free, nut-free and high-protein menus. Allergy filters exclude ingredients from your plans and lists, but always check labels — our kitchen information is not a substitute for medical advice.
What does the free trial include, and how do I cancel?
The 7-day trial unlocks everything in the plan you choose. No charge until day 8, and you can cancel in two taps from Account → Membership. Annual plans can be refunded in full within 14 days of purchase.
Do I need special equipment?
No. You need an oven, a stovetop, two sheet pans, a large pot, a skillet, a sharp knife and ten containers. A blender helps for sauces, but every recipe lists a no-blender option.
Your week, prepped by Sunday lunch.
Start a 7-day free trial. No card needed, and your first menu lands in your inbox today.