Meal plan generator prompts

Model output

**ASSUMPTIONS** - Two adults, five dinners, one cook, about 30 minutes or less of active time per meal. - Vegetarian includes eggs and dairy. Tell me if you want vegan. - Peanuts are excluded. I have not confirmed other allergies or intolerances. Please tell me any others, and check labels on packaged items (curry paste, tortillas, soy sauce, broth, sauces) for peanut and other allergen warnings. This plan does not confirm allergy safety. - Pantry basics assumed: oil, salt, pepper, garlic, onion, rice, and spices. - Serving sizes are for two adults with moderate appetites. Adjust to your needs. - Calories and macros are rough estimates per serving and will vary by brand and portion. **WEEKLY MENU** **Monday: Black Bean and Sweet Potato Tacos with Cabbage Slaw** (about 20 min) - 1 small sweet potato, diced small, microwaved 4 min until nearly soft, then pan-browned 5 min - 1 can black beans (15 oz), drained, warmed with cumin and garlic - 4 small corn or flour tortillas, warmed - 1 cup shredded cabbage with lime juice and salt - Optional: avocado, salsa, shredded cheese - Makes 2 servings of 2 tacos each (plus extra beans for Tuesday) - Rough estimate per serving: 480 kcal, 15 g protein, 75 g carbs, 12 g fat **Tuesday: Chickpea and Spinach Coconut Curry over Rice** (about 25 min) - 1 onion and 2 garlic cloves, sautéed 4 min - 1 tbsp curry powder or paste (check label for allergens) - 1 can chickpeas (15 oz), drained - 1 can diced tomatoes (14 oz) - ½ can coconut milk (light or full) - 2 cups frozen spinach, stirred in at end - Serve over 1 cup dry rice (about 2 cups cooked) per two adults; cook 2 extra cups for Thursday - Makes 2 servings plus leftovers - Rough estimate per serving: 560 kcal, 16 g protein, 70 g carbs, 22 g fat **Wednesday: Whole Wheat Pasta with White Beans, Tomatoes, and Spinach** (about 20 min) - 6 oz whole wheat pasta (about 2 servings) - 1 can white beans (15 oz), drained - 1 cup cherry tomatoes, halved, softened in oil with garlic 5 min - 2 cups fresh spinach, wilted in - 2 tbsp grated parmesan or nutritional yeast - Reserve ½ cup pasta water to loosen sauce - Rough estimate per serving: 520 kcal, 22 g protein, 85 g carbs, 10 g fat **Thursday: Veggie Egg Fried Rice** (about 15 min) - 2 cups cold leftover rice from Tuesday - 2 eggs, scrambled and removed, then returned at end - 1 cup frozen peas and carrots, cooked 3 min - 1 small onion, diced - 2 tbsp soy sauce (check label; many contain wheat) or tamari - 1 tsp sesame oil (optional) - Rough estimate per serving: 460 kcal, 14 g protein, 70 g carbs, 14 g fat **Friday: White Bean and Kale Soup with Toast** (about 25 min) - 1 onion, 2 carrots, 2 celery stalks, diced, softened 6 min - 1 can cannellini beans (15 oz), half mashed for body - 4 cups vegetable broth (check label) - 3 cups chopped kale, added last 5 min - 2 slices whole grain bread, toasted - Rough estimate per serving: 400 kcal, 18 g protein, 60 g carbs, 8 g fat **GROUPED SHOPPING LIST** Produce - 1 sweet potato - 1 small onion (Mon) plus 2 more onions (Tue, Thu, Fri, so 4 total) - 2 garlic heads (or about 8 cloves) - 1 lb cabbage (small head) - 1 lime - 1 cup cherry tomatoes - 1 bag baby spinach - 1 bunch kale - 2 carrots, 2 celery stalks - Optional: avocado Refrigerated - 2 eggs (dozen if you want extra) - Shredded cheese (optional) - Parmesan or nutritional yeast - Optional: tofu or plant milk Frozen - 2 cups frozen spinach - 1 bag frozen peas and carrots Canned and jarred - 2 cans black beans - 2 cans chickpeas - 1 can diced tomatoes - 1 can coconut milk (half used Tue; freeze remainder if desired) - 2 cans white beans (one for Wed, one for Fri) - 1 can cannellini beans (Fri) - Curry powder or paste - Salsa (optional) Dry goods and bakery - 1 lb long-grain rice - 6 oz whole wheat pasta - 4 small tortillas - 1 loaf whole grain bread - Vegetable broth (32 oz carton) - Soy sauce or tamari - Sesame oil (optional) - Cumin, black pepper, salt **SUBSTITUTIONS** - Sweet potato: butternut squash or regular potato (add 2 min microwave) - Coconut milk: plain yogurt (stir in off heat) or extra broth - Kale: spinach or Swiss chard - Parmesan: nutritional yeast (vegan option) - Eggs: crumbled firm tofu, pan-fried - Canned beans: 1 cup cooked dried beans - Frozen spinach: fresh spinach, added at end **LEFTOVER PLAN** - Monday: Save ½ cup extra black beans for Tuesday lunch as a quesadilla with cheese and leftover cabbage. - Tuesday: Cook 2 extra cups of rice. Refrigerate extra curry for Wednesday lunch, or freeze in portions. - Thursday: Use Tuesday's cold rice for fried rice. Do not use rice that has been out for over 2 hours. - Friday: Use leftover greens and any extra beans in soup. **STORAGE NOTES** - Refrigerate cooked food within 2 hours (1 hour if above 90°F). - Store leftovers in shallow containers for 3 to 4 days. - Cool rice quickly, refrigerate, and use within about 4 days. Reheat until steaming hot (165°F / 74°C). - Freeze curry or soup for up to 3 months. Thaw in the refrigerator. - Keep eggs and dairy refrigerated. Store raw produce separately from cooked food.