Eat balanced all week — without doing the math.
Sprig plans your week of meals so each day hits its protein, fiber and veggie targets. Spend 10 minutes on Sunday and every weeknight dinner is already decided.
★★★★★
4.9/5 from 14,000+ busy households
Recipes reviewed by registered dietitians · As featured in
Healthy eating that fits your workweek
You don't need a spreadsheet or a nutrition degree. Sprig balances the meals for you, and you just cook.
Nutrition balance, built in
Each plan is built around daily targets for protein, fiber, vegetables and added sugar. Swap a meal and Sprig adjusts the rest of the day so you stay on track.
30-minute weeknights
Dinners from Monday to Thursday take 30 minutes or less with no more than 10 ingredients. Longer recipes are kept for the weekend.
One smart grocery list
The whole week goes on one list, sorted by aisle, with nothing doubled up. You can send it to delivery in one tap or just bring it to the store.
Leftovers on purpose
Tonight's dinner turns into tomorrow's lunch, so you cook once and eat twice. Less waste, and no sad desk sandwiches.
One-tap swaps
Not in the mood for salmon? Swap in another meal with similar nutrition. Your grocery list updates on its own.
Fits how you eat
Vegetarian, gluten-free, dairy-free, high-protein, or "no cilantro, ever." Set it once and every plan follows it.
A weekly routine you'll actually keep
Three short steps, once a week. Sprig takes care of the rest.
Tell us about your week
Your goals, diet, household size, and which nights are busy. It's a two-minute quiz you only take once.
⏱ 2 minutes, onceApprove your balanced plan
Every Sunday a full week of meals shows up, balanced and ready. Swap anything you like, then tap approve.
⏱ 5 minutes, SundaysShop once, cook easy
One grocery run, then simple step-by-step cooking each night. Your nutrition is tracked automatically.
⏱ ~25 min a nightBusy people, eating better
From people who used to open the fridge at 7pm and order takeout.
"I work 10-hour days. I used to stand in front of the fridge every evening trying to decide what to make. Now dinner is already decided, and it's actually good for me."
"I didn't realize how little fiber and protein I was getting until Sprig showed me. It fixes the balance without me having to count anything. That's the whole point for me."
"We plan on Sunday over coffee. One grocery run, the leftovers turn into lunches, and almost nothing goes to waste. It's the first routine our family has kept going."
Try every feature free for 14 days
Pick a plan and start cooking. We'll remind you before your trial ends, so there are no surprise charges.
Solo
For one person building a healthy routine.
Billed $75 yearly
- Weekly plans with nutrition balance
- 2,500+ recipes reviewed by dietitians
- Smart grocery list
- Unlimited swaps
Household
For couples and families, with up to 6 people.
Billed $117 yearly
- Everything in Solo
- Separate nutrition targets for each person
- Shared plan & grocery list
- Kid-friendly versions of recipes
- Grocery delivery sync
14 days free · No card needed to start · Cancel anytime in two taps
Questions, answered
Can't find what you're looking for? Email us at [email protected] and a real person will reply within a day.
How does the "nutrition balance" actually work? +
Every recipe is tagged with its protein, fiber, vegetable servings and added sugar. When Sprig builds your week, it pairs breakfasts, lunches and dinners so each day meets the targets set from your goals. If you swap a meal, it adjusts the rest of that day to stay balanced.
Do I need a credit card for the free trial? +
No. You get all 14 days without entering any payment details. If you decide to stay, you choose a plan at the end. If not, nothing happens and you're never charged.
How much time will this take each week? +
Most people spend about 5 minutes approving their plan on Sunday and do one grocery run. Weeknight dinners take 30 minutes or less, and lunches are often planned leftovers that need no cooking at all.
Can I use it with dietary restrictions or allergies? +
Yes. Sprig supports vegetarian, vegan, pescatarian, gluten-free, dairy-free, nut-free and high-protein plans, and you can exclude any ingredient you don't want. Sprig gives general guidance and isn't a replacement for medical advice.
Is Sprig a calorie-counting app? +
Not really. Calories are shown if you want them, but Sprig focuses on balance, meaning enough protein, fiber and vegetables, and less added sugar. You never have to log a meal by hand.
Can I cancel anytime? +
Yes. Go to Settings → Subscription → Cancel. It takes two taps and there are no "are you sure?" mazes. Yearly plans can be refunded in full within 30 days.
Next week can be your healthiest yet.
Set it up tonight and your first balanced plan will be waiting on Sunday.