AI Meal Planning Assistant

Eat better, stress less. Get weekly meal plans and grocery lists generated for you.

What You'll Get

Every Sunday:

• 7-day meal plan (breakfast, lunch, dinner)
• Full grocery list organized by store section
• Recipe links and cooking instructions
• Nutritional info and estimated cost

Requirements

• Plugins: Web Search
• Time: 5 minutes

Setup

1. Set Dietary Preferences

Meal planning preferences:
- Diet: Vegetarian (no meat, but eggs/dairy OK)
- Avoid: Shellfish, mushrooms
- Servings: 2 people
- Cooking time: <30 minutes per meal
- Budget: ~$80/week

2. Define Meal Schedule

Generate meal plan:
- Monday-Friday: Quick dinners (30 min max)
- Saturday: Fancy dinner (1 hour cook time OK)
- Sunday: Meal prep for the week

Breakfasts: Simple (smoothies, oatmeal, toast)
Lunches: Leftovers from dinner

3. Configure Grocery List

Grocery list format:
- Organize by store section (produce, dairy, pantry, etc.)
- Include quantities
- Highlight pantry staples I probably have
- Send every Sunday at 10 AM

Sample Meal Plan

🍽️ Weekly Meal Plan — Feb 12-18

Monday
🍳 Breakfast: Greek yogurt with berries & granola
🥗 Lunch: Leftover veggie stir-fry
🍝 Dinner: Pasta primavera (25 min)

Tuesday
🍳 Breakfast: Avocado toast with scrambled eggs
🥙 Lunch: Leftover pasta
🌮 Dinner: Black bean tacos with guac (20 min)

Wednesday
🍳 Breakfast: Smoothie (banana, spinach, PB)
🥗 Lunch: Leftover tacos
🍛 Dinner: Thai green curry with tofu (30 min)

Thursday
🍳 Breakfast: Oatmeal with apple & cinnamon
🥙 Lunch: Leftover curry
🍕 Dinner: Homemade veggie pizza (25 min)

Friday
🍳 Breakfast: Yogurt parfait
🥗 Lunch: Leftover pizza
🍜 Dinner: Ramen with soft-boiled eggs (15 min)

Saturday
🥞 Breakfast: Pancakes with maple syrup
🥪 Lunch: Caprese sandwich
🍷 Dinner: Eggplant parmesan (60 min)

Sunday
🍳 Breakfast: Veggie omelet
🥗 Lunch: Leftover eggplant parm
🥘 Dinner: Meal prep — veggie stir-fry (portions for week)

💰 Estimated Cost: $75-85
⏱️ Total Cook Time: ~4 hours for the week

Sample Grocery List

🛒 Grocery List — Feb 11, 2024

🥬 Produce
☐ Spinach (1 bunch)
☐ Broccoli (2 heads)
☐ Bell peppers (3)
☐ Avocados (4)
☐ Tomatoes (6)
☐ Eggplant (1 large)
☐ Bananas (6)
☐ Apples (4)
☐ Lemon (2)

🥛 Dairy & Eggs
☐ Greek yogurt (32 oz)
☐ Eggs (1 dozen)
☐ Mozzarella cheese (8 oz)
☐ Parmesan cheese (4 oz)

🥫 Pantry
☐ Black beans (2 cans)
☐ Coconut milk (1 can)
☐ Pasta (1 lb)
☐ Rice noodles (8 oz)
☐ Pizza dough (1 lb)

🧂 Staples (check if you have):
☐ Olive oil
☐ Soy sauce
☐ Thai green curry paste
☐ Peanut butter
☐ Maple syrup

🍞 Bakery
☐ Whole wheat bread (1 loaf)
☐ Tortillas (8 count)

💰 Estimated Total: $78

[View full recipes →]

Pro Tips

1. Leftover Strategy: Meals are designed so lunch = last night's dinner
2. Batch Cooking: Sunday meal prep saves 2-3 hours during the week
3. Substitutions: Ask "swap eggplant for zucchini" to adjust on the fly
4. Nutrition Tracking: Request calorie/macro breakdown for each meal

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