Meal plan from what's in my pantry

Turn the food you already have into a realistic multi-day meal plan with a short shopping list for the gaps.

LLazyPrompt(@lazyprompt)Personal & LifePlanWorks with any model
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Prompt template
Create a {{days}}-day meal plan for {{people}} people using mostly the ingredients I already have.

What I have on hand:
{{pantry}}

Dietary needs, allergies or dislikes: {{restrictions}}
Cooking time available on a typical weeknight: {{time}}
Kitchen equipment: {{equipment}}

Requirements:
- Build around the ingredients I listed first, and use perishables early in the plan.
- Plan breakfast, lunch and dinner each day, but let leftovers and repeat components cover some meals so I am not cooking three times a day.
- Respect every restriction strictly. If an ingredient I listed conflicts with a restriction, flag it instead of using it.
- Keep recipes simple. Give each meal a name and a one-sentence method, not a full recipe, unless I ask for one.
- Finish with a shopping list of only the items I still need, grouped by store section, and keep it as short as you can.

Output format: a table with Day, Breakfast, Lunch, Dinner; then "Use-it-up notes" (which perishables go where); then the shopping list. If something important is missing from my inputs, ask up to 3 questions before you plan, otherwise proceed with sensible assumptions and state them.

This is general meal-planning help, not medical or dietary advice. For a medical condition, check with a registered dietitian.
Example output
**5-day plan for 2 (uses spinach and chicken first)** | Day | Breakfast | Lunch | Dinner | |---|---|---|---| | 1 | Spinach and cheddar scramble | Chickpea tomato stew with tortillas | Baked garlic chicken thighs, rice, frozen peas | | 2 | Oats with peanut butter | Leftover chicken in a tortilla wrap with spinach | Pasta with tomato, garlic and chickpeas | | 3 | Egg and cheddar tortilla fold | Leftover pasta, reheated with a fried egg | Slow-cooker chicken and rice soup (thighs, onion, peas) | | 4 | Oats with banana (see list) | Soup leftovers | Chickpea and spinach curry-style skillet over rice | | 5 | Scrambled eggs on toasted tortilla | Quesadillas with cheddar and peas | Tomato-garlic pasta with a fried egg on top | **Use-it-up notes** - Spinach is wilting: eat it on days 1-2 (scramble, wrap) and stir the last handful into the day 4 skillet. - Cook the 1 lb of chicken on day 1 and again in the slow cooker on day 3 by splitting it, so it is used before it spoils. **Shopping list (gaps only)** - Produce: 2 bananas, 1 lemon - Pantry: ground cumin, vegetable or chicken stock (1 carton) Assumptions: you have oil, salt and pepper. This is general meal-planning help, not dietary advice.

Why it works

It front-loads perishables and builds in leftovers, which is what makes pantry plans actually get cooked. Tell the model your real weeknight energy level and it will plan lazier meals accordingly.

Licensed CC0 (public domain) Version 1 · history