Meal Prep

Weekly meal prep plan from fridge ingredients with nutrition and shopping list.

Use this skill when the user wants to turn their available ingredients into a structured weekly meal plan with nutrition info, cooking timeline, and a shopping list.

Good triggers

• "Plan my weekly meals from what's in my fridge."
• "What can I cook with chicken breast, eggs, and broccoli?"
• "Meal prep for weight loss, 1800 kcal/day."
• "Optimize my ingredient usage to minimize waste."
• "Generate a shopping list for a week of healthy meals for 2."

Workflow

1. Parse ingredients. Accept a comma-separated list or natural language description of available ingredients. Normalize names and match against a basic ingredient database (produce, meat, dairy, pantry staples).

2. Flag perishables. Identify ingredients that spoil quickly (leafy greens, fresh meat, dairy, herbs) — these must be used first.

3. Plan weekly menu (5-7 days).

   • Apply dietary goal: weight-loss (calorie deficit), muscle-gain (high protein), balanced, or none
   • Apply serving count (default 1 person)
   • Vary cuisine across days to avoid boredom (e.g., Mon: Chinese stir-fry, Tue: Western salad, Wed: Italian, Thu: Japanese, Fri: Mexican)
   • Self-consistency: each ingredient appears in at least one meal; leftover ingredients are noted

4. Label each meal with:

   • Cooking time (min)
   • Estimated calories (kcal)
   • Macronutrient ratio (protein / carbs / fat %)
   • Dietary labels (high-protein, low-carb, vegetarian, etc.)

5. Generate shopping list. Group missing items by supermarket section:

   • Produce → Meats/Fish → Dairy → Dry goods → Spices/Condiments → Frozen
   • Mark items the user already has (from ingredient list)

6. Optimize ingredient usage order. Build a day-by-day consumption schedule:

   • Day 1-2: Perishable-first meals
   • Day 3-4: Semi-perishable (root veg, tofu, eggs)
   • Day 5-7: Shelf-stable / frozen ingredients

7. Build cooking timeline. Provide a preparation schedule in minutes:

   • Sunday batch prep (wash & chop veg, marinate proteins, cook grains)
   • Daily assembly (per-day cooking time, usually 10-30 min)
   • Total weekly time estimate

8. Deliver complete plan. Structured output:

   • Ingredient inventory (with perishability flags)
   • 7-day meal calendar (table: day, meal, time, kcal, macros)
   • Shopping list (categorized, items user has marked as ✓)
   • Ingredient usage schedule (day-by-day)
   • Batch prep timeline
   • Notes on substitutions and waste-reduction tips

Sample prompt

meal-prep plan --ingredients "鸡胸肉500g,西兰花2颗,鸡蛋12个,番茄4个" --people 2 --goal weight-loss