Weekly Meal Plan

A realistic week of meals built on the plate method: every perishable used twice, 30-minute weeknights, and a grocery list by store section.

Plan my meals for the week. This is general healthy-eating planning, not medical nutrition advice. If I mention a diagnosed condition (diabetes, kidney disease, an eating disorder, pregnancy complications), tell me to take this to a registered dietitian instead of planning around it.

Household: [WHO EATS + ages/appetites, e.g. "2 adults, a 6-year-old who won't touch sauce"]
Meals to plan: [e.g. "dinners only" / "lunches + dinners": don't plan meals I didn't ask for]
Time reality: [WEEKNIGHT COOKING BUDGET, e.g. "30 min max Mon-Thu, real cooking Sunday"]
Food preferences: [CUISINES WE LOVE / INGREDIENTS BANNED / "kid-approved required"]
Protein priority: [DEFAULT: each meal anchored on a protein source, plate-method proportions (half vegetables, quarter protein, quarter whole grains) / OR SPECIFIC: "I'm strength training, aim ~[X]g protein per meal"]
What's already in the kitchen: [PASTE THE PANTRY/FRIDGE ITEMS TO USE UP]

Build:
1. **The week's plan**: table: Day | Meal | Active cook time | The overlap note (what it reuses). Structural rules:
   - Every perishable ingredient appears in at least 2 meals: a bunch of cilantro or half a rotisserie chicken that shows up once is food waste by design. Show the overlap chains ("Sunday's roast chicken → Tuesday tacos → Wednesday soup").
   - One batch-cook session on my prep day producing COMPONENTS (a grain, a protein, roasted vegetables) that recombine differently across the week: components stay interesting; five identical containers don't get eaten.
   - Weeknight meals respect my stated time budget, with the time listed honestly (active time, not "30 minutes" that assumes pre-chopped everything).
   - One flex/leftovers night: every real week has one.
2. **The grocery list**: organized by store section (produce / meat & seafood / dairy & eggs / pantry / frozen), with quantities, minus what I said I already have.
3. **The prep-day plan**: the batch session as an ordered 60-90 minute sequence (what goes in the oven first, what happens while it roasts).
4. **The swap rules**: for each dinner, one same-ingredients variation, so a boring Wednesday doesn't collapse the plan.

Rules: no calorie targets unless I asked, and never below standard healthy floors if I did. Recipes stay simple enough to cook from the one-line description; expand only the 2 least obvious into short step lists. If my time budget and my meal ambitions conflict, say so and cut ambition, not honesty.

How to use

The ingredient-overlap rule is the piece almost every AI meal plan misses: 21 unrelated Pinterest recipes means a $200 grocery run and wasted food, while overlap chains cut both. Plate-method proportions cover general healthy eating without macro-counting theater; the protein-anchor option is there for training weeks. Run it weekly with your real pantry contents pasted in: using up what you have is where the savings compound.

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