SKILL.md
500 lines · 2,509 words
Weekly Meal Planner
When to Use
Use this skill when:
User asks about meal planner
User needs guidance on meal planner topics
User wants a structured approach to meal planner
Do NOT use when:
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At a glance
What it is
Comprehensive weekly meal planning system with batch cooking strategies, meal prep scheduling, balanced meal composition, family-size scaling, leftover incorporation, seasonal ingredient planning, and automated shopping list generation.
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SKILL.md
500 lines · 2,509 words
Use this skill when:
User asks about meal planner
User needs guidance on meal planner topics
User wants a structured approach to meal planner
Do NOT use when:
Comprehensive weekly meal planning system with batch cooking strategies, meal prep scheduling, balanced meal composition, family-size scaling, leftover incorporation, seasonal ingredient planning, and automated shopping list generation.
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Step 1
Send your Chief of Staff this message. It proposes the bot and its role first, and creates it when you say go.
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“Create a bot that uses the Weekly Meal Planner skill, and show me the plan first.”
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What it covers
When to Use
Questions to Ask the User First
Weekly Meal Plan Template
Batch Cooking Strategies
Balanced Meal Composition
Family-Size Scaling
Leftover Incorporation Strategy
Seasonal Ingredient Planning
Shopping List Generation
Meal Prep Scheduling
Budget Meal Planning Tips
Output Format
Example
Edge Cases
Request requires professional consultation beyond educational guidance
User needs emergency assistance
MEAL PLANNING INTAKE
=======================
1. HOUSEHOLD:
- Number of people eating: ___
- Ages (for portion sizing): ___
- Picky eaters or strong preferences: ___
2. DIETARY NEEDS:
[ ] No restrictions
[ ] Vegetarian [ ] Vegan
[ ] Gluten-free [ ] Dairy-free
[ ] Nut-free [ ] Low-sodium
[ ] Keto [ ] Paleo
[ ] Multiple diets in household (specify): ___
[ ] Other: ___
3. MEALS TO PLAN:
[ ] Breakfast (all 7 days / weekdays only / weekends only)
[ ] Lunch (all 7 days / weekdays only / weekends only)
[ ] Dinner (all 7 days / weekdays only / weekends only)
[ ] Snacks
Number of meals to plan per week: ___
4. COOKING CONSTRAINTS:
- Cooking time available on weeknights: ___ minutes
- Cooking time available on weekends: ___ minutes
- Meal prep day available: [ ] Yes (which day: ___) [ ] No
- Skill level: [ ] Beginner [ ] Intermediate [ ] Advanced
- Equipment: [ ] Full kitchen [ ] Limited [ ] Instant Pot [ ] Slow cooker
5. BUDGET:
- Weekly grocery budget: $___
- Budget priority: [ ] Cost first [ ] Quality first [ ] Balance
6. PREFERENCES:
- Favorite cuisines: ___
- Disliked ingredients: ___
- How often to repeat meals: [ ] Never [ ] 1-2 times/week [ ] Don't mind
- Leftovers for lunch: [ ] Yes, please [ ] Sometimes [ ] No
- Eating out planned: ___ times per week (which meals: ___)
7. GOALS:
[ ] Save time
[ ] Save money
[ ] Eat healthier
[ ] Reduce food waste
[ ] More variety
[ ] Lose weight
[ ] Gain muscle
[ ] Feed family betterWEEKLY MEAL PLAN: Week of ___________
==========================================
| Breakfast | Lunch | Dinner | Snack
---------|----------------|----------------|----------------|--------
MONDAY | | | |
TUESDAY | | | |
WEDNESDAY| | | |
THURSDAY | | | |
FRIDAY | | | |
SATURDAY | | | |
SUNDAY | | | |
PREP DAY TASKS (Sunday or chosen day):
1. _______________________________________________
2. _______________________________________________
3. _______________________________________________
4. _______________________________________________
5. _______________________________________________
LEFTOVER PLAN:
Monday dinner -> Tuesday lunch
Wednesday dinner -> Thursday lunch
Sunday batch cook -> Monday + Tuesday lunchesMEAL PLANNING IN 6 STEPS (30 minutes/week)
=============================================
Step 1: CHECK (5 min)
- What's already in the fridge/freezer/pantry?
- What needs to be used up soon?
- What's on sale this week?
Step 2: SCHEDULE (5 min)
- Which nights are busy? -> Plan quick/simple meals
- Which nights have time? -> Plan from-scratch meals
- Any events, eating out, or leftovers from last week?
Step 3: PLAN (10 min)
- Fill in dinners first (most complex meal)
- Plan lunches (use dinner leftovers where possible)
- Plan breakfasts (keep simple, repeatable)
- Add snacks
Step 4: LIST (5 min)
- Generate shopping list from plan
- Cross off items already on hand
- Organize by store section
Step 5: SHOP (varies)
- Shop once per week if possible
- Stick to the list
- Buy seasonal produce for best value
Step 6: PREP (varies)
- Batch cook grains, proteins, and sauces
- Wash and cut vegetables
- Portion snacks
- Label and store in fridgeBATCH COOKING SESSION
========================
Prep these building blocks to mix-and-match all week:
PROTEINS (pick 2):
[ ] Baked chicken thighs/breasts (season half differently)
[ ] Slow cooker pulled pork or shredded chicken
[ ] Hard-boiled eggs (1 dozen)
[ ] Seasoned ground turkey/beef
[ ] Baked tofu or tempeh
[ ] Cooked beans/lentils (from dried or canned)
GRAINS (pick 2):
[ ] Rice (white, brown, or both)
[ ] Quinoa
[ ] Pasta (cook, toss with olive oil)
[ ] Farro or barley
[ ] Couscous
VEGETABLES:
[ ] Roasted sheet pan vegetables (broccoli, sweet potato,
peppers, onions, zucchini)
[ ] Washed and cut raw vegetables (for snacking and salads)
[ ] Sauteed greens (spinach, kale)
[ ] Prepped salad ingredients (stored separately)
SAUCES/DRESSINGS (pick 2):
[ ] Vinaigrette (lemon, olive oil, mustard, herbs)
[ ] Tahini sauce
[ ] Teriyaki or stir-fry sauce
[ ] Tomato sauce (big batch)
[ ] Pesto
[ ] Hummus
SNACKS:
[ ] Cut fruit
[ ] Portioned nuts/trail mix
[ ] Energy balls/bars
[ ] Yogurt parfait cups
COOKING ORDER (for efficiency):
1. Start oven items first (chicken, roasted veg) - 375F
2. Start slow cooker if using
3. While oven works: cook grains on stovetop
4. While grains cook: wash and prep raw vegetables
5. While everything cooks: make sauces and dressings
6. When oven items done: boil eggs in the same pot
7. Assemble, portion, label, refrigerate| Item | Fridge (days) | Freezer (months) | Storage Tip |
|---|---|---|---|
| Cooked chicken | 3-4 days | 2-3 months | Slice or shred before storing |
| Cooked ground meat | 3-4 days | 2-3 months | Cool completely before storing |
| Cooked grains | 4-5 days | 2-3 months | Add splash of water when reheating |
| Roasted vegetables | 3-4 days | 1-2 months | May soften; best fresh |
| Cooked beans | 4-5 days | 3-4 months | Store in cooking liquid |
| Soups and stews | 4-5 days | 3-4 months | Leave room for expansion in freezer |
| Sauces | 5-7 days | 3-6 months | Glass jars or freezer bags |
| Hard-boiled eggs | 7 days | Do not freeze | Peel or unpeeled |
| Cut raw vegetables | 3-5 days | Varies | Store in water (carrots, celery) |
BALANCED PLATE TEMPLATE
=========================
+-------------------+
| VEGETABLES | <- 1/2 of the plate
| (non-starchy) | Aim for color variety
| |
+---------+---------+
| PROTEIN | STARCH/ | <- 1/4 protein, 1/4 starch
| | GRAIN |
| (lean) | (whole) |
+---------+---------+
+ Healthy fat (olive oil, avocado, nuts)
+ Fruit (dessert or side)
+ Water or unsweetened beverage15-Minute Meals (Busy Weeknights):
Stir-fry with pre-cut vegetables + protein + rice (from batch)
Grain bowl with batch-cooked components + fresh toppings
Quesadillas with beans, cheese, pre-cooked chicken, salsa
Pasta with jarred sauce + frozen vegetables + pre-cooked sausage
Sheet pan nachos with beans, cheese, tomatoes, avocado
Omelets or frittata with whatever vegetables are on hand
Soup from the freezer + crusty bread + side salad
30-Minute Meals (Standard Weeknights):
One-pan chicken with roasted vegetables
Fish tacos with slaw and avocado
Pasta primavera with seasonal vegetables
Turkey burgers with sweet potato fries
Curry with chickpeas and vegetables over rice
Salmon with quinoa and steamed broccoli
Chicken Caesar salad with homemade dressing
Weekend Meals (More Time Available):
Homemade pizza with whole wheat dough
Slow-braised short ribs or pot roast
Homemade soup or stew (big batch for freezing)
Grilled meats with multiple sides
Stuffed peppers or enchiladas
Roast chicken with root vegetables
Breakfast for dinner (pancakes, eggs, bacon, fruit)
| Age Group | Protein | Grains | Vegetables | Fruit |
|---|---|---|---|---|
| Toddler (2-3) | 2 oz | 3 oz eq | 1 cup | 1 cup |
| Child (4-8) | 4 oz | 5 oz eq | 1.5 cups | 1-1.5 cups |
| Tween (9-13) | 5 oz | 5-6 oz eq | 2-2.5 cups | 1.5 cups |
| Teen (14-18) | 5-6.5 oz | 6-8 oz eq | 2.5-3 cups | 1.5-2 cups |
| Adult | 5-6.5 oz | 6-8 oz eq | 2.5-3 cups | 1.5-2 cups |
FAMILY MEAL SCALING
=====================
Household members:
___ adults x 1.0 portions = ___ adult portions
___ teens x 1.0 portions = ___ adult portions
___ children (4-8) x 0.5 = ___ adult portions
___ toddlers x 0.33 = ___ adult portions
TOTAL adult-equivalent portions: ___
Recipe serves 4 adults? Multiply all ingredients by:
Total portions / 4 = ___ scaling factor| Cook on Day 1 | Transform on Day 2 |
|---|---|
| Roast chicken | Chicken salad, chicken tacos, chicken soup |
| Grilled steak | Steak salad, steak sandwich, beef fried rice |
| Baked salmon | Salmon cakes, salmon pasta, salmon grain bowl |
| Pot of chili | Chili cheese fries, chili-stuffed peppers, chili mac |
| Roasted vegetables | Frittata filling, wrap filling, pasta toss, grain bowl |
| Big pot of rice | Fried rice, rice bowls, stuffed peppers, rice pudding |
| Slow-cooker pork | Tacos, sandwiches, pork fried rice, pork ramen |
| Large batch of beans | Burritos, soup, dip/hummus, salad topping |
Refrigerate within 2 hours of cooking
Use within 3-4 days
Reheat to 165F (74C) internally
Only reheat the portion you will eat (avoid re-reheating)
When in doubt, throw it out
Spring (March-May): Asparagus, artichokes, peas, radishes, strawberries, spinach, green onions, rhubarb, fava beans, spring greens
Summer (June-August): Tomatoes, corn, zucchini, peppers, berries, peaches, watermelon, eggplant, cucumbers, green beans, basil
Fall (September-November): Apples, pears, squash (butternut, acorn, delicata), sweet potatoes, Brussels sprouts, cranberries, figs, pumpkin, cauliflower, beets
Winter (December-February): Citrus (oranges, grapefruit, lemons), root vegetables (turnips, parsnips, carrots), kale, cabbage, potatoes, onions, celery root, pomegranates
Cheaper: In-season produce costs less
Better tasting: Harvested at peak ripeness
More nutritious: Shorter time from harvest to table
More sustainable: Less transportation and storage needed
More variety: Forces you to try new ingredients throughout the year
WEEKLY SHOPPING LIST: Week of ___________
==========================================
PRODUCE:
Fruits:
[ ] _______________ qty: ___
[ ] _______________ qty: ___
[ ] _______________ qty: ___
Vegetables:
[ ] _______________ qty: ___
[ ] _______________ qty: ___
[ ] _______________ qty: ___
[ ] _______________ qty: ___
Fresh herbs:
[ ] _______________ qty: ___
MEAT/PROTEIN:
[ ] _______________ qty: ___ est: $___
[ ] _______________ qty: ___ est: $___
DAIRY/EGGS:
[ ] _______________ qty: ___
[ ] _______________ qty: ___
[ ] _______________ qty: ___
BREAD/BAKERY:
[ ] _______________ qty: ___
DRY GOODS/PANTRY:
[ ] _______________ qty: ___
[ ] _______________ qty: ___
CANNED/JARRED:
[ ] _______________ qty: ___
[ ] _______________ qty: ___
FROZEN:
[ ] _______________ qty: ___
[ ] _______________ qty: ___
CONDIMENTS/SAUCES:
[ ] _______________ qty: ___
OTHER:
[ ] _______________ qty: ___
ESTIMATED TOTAL: $___
BUDGET: $___List all ingredients from the meal plan
Check pantry, fridge, and freezer for what you already have
Cross off items you have
Consolidate quantities (e.g., 3 recipes need onions = buy 5 onions)
Organize by store section for efficient shopping
Note quantities and estimated costs
DAILY PREP TIMELINE (30-minute dinner)
========================================
5:00 PM Start oven preheating (if needed)
5:00 Pull pre-made components from fridge
5:05 Start longest-cooking item first
5:10 While that cooks, prep fresh elements
5:20 Start quick-cooking items
5:25 Set table, pour drinks
5:30 Plate and serve
KEY PRINCIPLE: Start with whatever takes longest.
Work backward from serving time.| Level | What to Prep Ahead | Time Saved |
|---|---|---|
| Level 1 | Wash and chop vegetables | 10-15 min/meal |
| Level 2 | Cook grains and proteins | 20-30 min/meal |
| Level 3 | Make complete meals, store in portions | 30-45 min/meal |
| Level 4 | Freeze complete meals for future weeks | Max time saved |
Plan before shopping - The list prevents impulse buying
Buy in bulk - Rice, beans, oats, frozen vegetables
Use store brands - Often 20-40% cheaper, same quality
Buy whole, prep yourself - Whole chicken cheaper than parts
Eat less meat - Include 2-3 meatless dinners per week
Use frozen produce - Often cheaper, just as nutritious, no waste
Cook from scratch - Convenience foods cost 2-5x more
Repurpose leftovers - Reduces waste and stretches ingredients
Shop seasonally - In-season produce is cheaper and better
Check unit prices - Bigger is not always cheaper per unit
Bean and rice bowls with salsa and avocado
Pasta with homemade marinara and vegetables
Lentil soup with crusty bread
Egg fried rice with frozen vegetables
Black bean quesadillas with homemade pico
Oatmeal with banana and peanut butter
Baked potato bar with various toppings
Chickpea curry with rice
Minestrone soup
Homemade chili with cornbread
MEAL PLANNER OUTPUT
===================
Section 1: Assessment / Analysis
- Key findings
- Recommendations
Section 2: Action Plan
- Step-by-step guidance
- Timeline if applicable
Section 3: Resources
- Relevant references
- Next stepsInput: "Help me get started with meal planner"
Output: A structured meal planner plan tailored to the user's specific situation, following the process outlined above.
Incomplete information: Ask clarifying questions before proceeding. Do not assume details the user has not provided.
Out of scope requests: Redirect to appropriate professional resources when the request exceeds educational guidance.
Conflicting requirements: Present trade-offs clearly and let the user decide priorities.
SKILL.md
500 lines · 2,509 words
The text of SKILL.md is shown as it downloads, under the Apache-2.0 license, by Ferrox Labs. The license is the one in the file's own frontmatter.
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