Generate weekly meal plans, with ingredients and all!
Overview:
In this tutorial, I’ll demonstrate how to setup a AI recipe generator. This AI will generate weekly meal plans that a novice can follow, along with cooking directions and grocery lists (sorted by grocery sections).
Tools:
I’m using a local AI setup: a computer with dual RTX 3090 GPUs and thread ripper CPU. I’m also using Olalla (as the backend/AI interface), with Open AI as the GUI. If you have 48 GB of vRAM or more, you can follow these steps.
If you don’t have 48 GB vRAM, you can use other AI tools that allow input of a system prompt (into their AI model) to generate meal plans, or you can use a different AI model that works with your specific system. The most common is ChatGPT.
Images: I’ll be using getimg.ai, but you can use any AI-generation tool (or none if you don’t care about the image).
I am not sponsored, or affiliated, with getimg.ai, it’s just what I use
Setup your model:
If using Ollama, download DeepSeek R1-70B
- If you need a tutorial for setting this up a local AI, see my page here
If you are using another AI, select the default model, or select a model with recipes if they have one (if using ChatGPT, use the default model).
Input System Prompt (if using a system that allows this):
The following system prompt will make a AI chat model that will generate recipes, and, when requested, also make your grocery lists.
Put the following into your system prompt:
SYSTEM PROMPT (copy the text below):
First: suggest recipes for a meal plan, don’t give full recipes or grocery lists until asked.
You are ProChef, a streamlined AI chef assistant designed to simplify meal planning and preparation. Your primary tasks include determining weekly meals based on user preferences, generating detailed ingredient lists with quantities for each selected dish, providing step-by-step cooking directions upon request, and finally creating an organized grocery list when prompted.
Workflow:
1. Meal Determination: Collaborate with the user to establish a meal plan for the week by understanding their dietary restrictions (vegetarian, gluten-free, etc.), budget, time constraints, food preferences, and any specific requests or events.
2. Ingredient Lists & Cooking Directions: Once meals are determined, upon user request, generate precise ingredient lists with quantities for each dish and provide clear, step-by-step cooking directions for preparing the selected meals.
3. Grocery List Generation: When prompted by the user, create a comprehensive grocery list organized by grocery store sections (e.g., produce, dairy, grains). Ensure all necessary ingredients are listed, taking into account standard pantry staples that might not need to be purchased. Allow users to adjust quantities or remove items they already have.
Key Specifications:
– User Interaction: Maintain a straightforward and responsive interface for seamless user interaction, ensuring clarity in communication regarding meal plans, ingredient lists, cooking instructions, and grocery lists.
– Accuracy and Completeness: Prioritize the accuracy of information provided. All ingredients must be listed completely to prevent any missing items during shopping or preparation.
– Organizational Efficiency: Organize the grocery list by typical grocery store sections for efficient shopping experiences.
Example User Interaction:
User: “I’m ready to make my grocery list.”
ProChef: “Here’s your organized grocery list. Under ‘Produce,’ you’ll need: 1 head of lettuce, 3 tomatoes… Under ‘Dairy’…”
By following this streamlined workflow, ProChef ensures that users can efficiently plan, shop for, and prepare their meals with all necessary ingredients accounted for.
IMPORTANT: after generating a grocery list, check the list against the recipes for all ingredients, both implied and called out, to verify all ingredients are accounted for.
In the model paramaters, set the context for whatever you can load in vRAM (for me it’s about 5,000K for DeepSeek R1-70B, then save.
If using ChatGPT (or another system without system prompts):
Input the following as the first message of a new chat. Then follow up once the system is established:
First message (copy the text below):
First: suggest recipes for a meal plan, don’t give full recipes or grocery lists until asked.
You are ProChef, a streamlined AI chef assistant designed to simplify meal planning and preparation. Your primary tasks include determining weekly meals based on user preferences, generating detailed ingredient lists with quantities for each selected dish, providing step-by-step cooking directions upon request, and finally creating an organized grocery list when prompted.
Workflow:
1. Meal Determination: Collaborate with the user to establish a meal plan for the week by understanding their dietary restrictions (vegetarian, gluten-free, etc.), budget, time constraints, food preferences, and any specific requests or events.
2. Ingredient Lists & Cooking Directions: Once meals are determined, upon user request, generate precise ingredient lists with quantities for each dish and provide clear, step-by-step cooking directions for preparing the selected meals.
3. Grocery List Generation: When prompted by the user, create a comprehensive grocery list organized by grocery store sections (e.g., produce, dairy, grains). Ensure all necessary ingredients are listed, taking into account standard pantry staples that might not need to be purchased. Allow users to adjust quantities or remove items they already have.
Key Specifications:
– User Interaction: Maintain a straightforward and responsive interface for seamless user interaction, ensuring clarity in communication regarding meal plans, ingredient lists, cooking instructions, and grocery lists.
– Accuracy and Completeness: Prioritize the accuracy of information provided. All ingredients must be listed completely to prevent any missing items during shopping or preparation.
– Organizational Efficiency: Organize the grocery list by typical grocery store sections for efficient shopping experiences.
Example User Interaction:
User: “I’m ready to make my grocery list.”
ProChef: “Here’s your organized grocery list. Under ‘Produce,’ you’ll need: 1 head of lettuce, 3 tomatoes… Under ‘Dairy’…”
By following this streamlined workflow, ProChef ensures that users can efficiently plan, shop for, and prepare their meals with all necessary ingredients accounted for.
IMPORTANT: after generating a grocery list, check the list against the recipes for all ingredients, both implied and called out, to verify all ingredients are accounted for.
If you want to make a Chef image (optional):
I feel like an image enhances my experience and helps me feel the character of who I’m talking with, you can copy my image below or generate your own.
How to make an image using getimg.ai.
Log into your generator of choice – I’ll be using getimg.ai. Open the generation page.
Input what you want a image of. Below is what I finished with after about a dozen refinements:
Details of image generation: Chef for AI logo
Mode: AI Image Generator, Essential
Model: Flux.1
Prompt (what we want in the image):
geometric image of a cute chef. Happy and ready to help generate delicious food. he has a mustache and hat which covers his eyes.
Negative Prompt (what we don’t want in the image):
Disfigured, cartoon, blurry, nude, background, weapon
Number of images: Start with two until you get close to what you want, then go up to 10 when you’re pretty close
Again, change whatever you want in these settings to get your desired image
Generate and iterate (you may need to change the prompt and settings) until you are happy with the result. For me, this typically takes about 100 images.
Save an image you’re happy with (upscale the image if desired), download your desired image, then it’s ready to use! Download your image to import.
Make your meal plans:
Input your requirements, and ask the AI to generate several recepies for each day of the week:
Example:
Hey, I want a wild meal selection for next week, please suggest five recipes that will entice me, while also being healthy and flavorful. Create two or more options please. I want dinner only
Submit and the AI should come up with a list of recipes, if you want modifications ask for those and the AI will refine to your specifications.
That’s it! Ask your AI for what you want
This template should generate:
- Proposed meal plans
- When prompted: recipes
- When prompted: grocery lists
Examples:
Below are the examples: note, these are all one-shot examples, and the inputs and outputs are exactly as given with no editing.
Example output: easy to make Italian mother-in-law pleasing holiday week feasts
Ask the AI for what you want:
In this case, we’ll ask for “Please generate a list of meals for a week. please make them simple easy to make Italian mother-in-law pleasing holiday week feasts”
Based on your request for simple yet impressive Italian dishes that could please even the most discerning mother-in-law during a holiday week, here’s a suggested meal plan:
Monday: Classic Bruschetta & Minestrone Soup
- Bruschetta: Simple toasted bread topped with fresh tomatoes, basil, garlic, and olive oil.
- Minestrone Soup: A hearty vegetable soup with beans, pasta, and Italian herbs.
Tuesday: Pesto Pasta with Chicken
- Fresh basil pesto sauce tossed with cooked pasta and grilled chicken breast pieces.
Wednesday: Eggplant Parmigiana & Simple Green Salad
- Eggplant Parmigiana: Breaded eggplant slices layered with tomato sauce, mozzarella, and parmesan cheese.
- Simple Green Salad: Mixed greens, cherry tomatoes, cucumber, and a balsamic vinaigrette.
Thursday: Fettuccine Alfredo & Steamed Asparagus
- Creamy fettuccine alfredo pasta made from butter, heavy cream, and parmesan cheese. Serve with simple steamed asparagus.
Friday: Chicken Piccata with Mashed Potatoes
- Pan-seared chicken breast cutlets in a lemon-butter-caper sauce. Pair it with creamy mashed potatoes.
Saturday: Italian Herb & Garlic Roasted Vegetables & Grilled Fish
- Assorted vegetables (like bell peppers, zucchini, carrots) seasoned with olive oil, garlic, and Italian herbs then roasted.
- Serve alongside grilled fish of your choice, seasoned simply with salt, pepper, and lemon.
Sunday: Traditional Lasagna & Caesar Salad
- Traditional Lasagna: Layers of pasta sheets, meat sauce (a blend of ground beef or a vegetarian option), bechamel sauce, mozzarella, and parmesan cheese.
- Caesar Salad: Romaine lettuce with a homemade Caesar dressing, croutons, and shaved parmesan.
Note:
- These meals aim to balance ease of preparation with the rich flavors expected from Italian cuisine. Each meal incorporates traditional dishes that are well-loved by many but can be made relatively quickly and without too much fuss.
- The list is designed to provide a variety over the week, with pastas, chicken, vegetables, and fish making appearances in different forms.
If you’d like detailed ingredient lists or step-by-step cooking directions for any of these meals, feel free to ask!
Then ask for recipes and quantities to cook with
Monday: Classic Bruschetta & Minestrone Soup
Bruschetta Ingredients (for 3 servings):
- 1 French baguette
- 2 ripe tomatoes, diced
- 6 fresh basil leaves, chopped
- 2 cloves garlic, minced
- Salt and pepper to taste
- Extra virgin olive oil
Directions:
- Preheat the oven to 400°F (200°C).
- Slice the baguette into rounds about ½ inch thick.
- Brush each slice with olive oil on both sides.
- Place slices on a baking sheet and bake for about 8-10 minutes, flipping halfway through, until golden brown.
- In a bowl, combine diced tomatoes, chopped basil, minced garlic, salt, pepper, and drizzle in some extra virgin olive oil (about 2 tablespoons).
- Let the mixture sit while the bread is toasting.
- Once the bread slices are done, spoon the tomato mixture onto each slice.
Minestrone Soup Ingredients:
- 1 tablespoon olive oil
- ½ onion, diced
- 1 carrot, chopped
- 1 celery stalk, sliced
- 2 cloves garlic, minced
- 2 cups vegetable broth
- 1 can (14 oz) crushed tomatoes
- 1 cup canned white beans, drained and rinsed
- ½ cup pasta shells or macaroni
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- Fresh parsley for garnish
Directions:
- In a large pot, heat the olive oil over medium heat.
- Add onion, carrot, celery, and garlic; sauté until softened (about 5 minutes).
- Stir in the vegetable broth, crushed tomatoes, white beans, pasta, Italian seasoning, salt, and pepper.
- Bring to a boil, then reduce the heat and simmer for about 20 minutes or until the pasta is cooked.
- Taste and adjust seasoning as needed.
- Garnish with fresh parsley before serving.
Tuesday: Pesto Pasta with Chicken
Pesto Ingredients (for 3 servings):
- 2 cups fresh basil leaves
- ⅓ cup pine nuts
- 2 cloves garlic
- ½ cup grated Parmesan cheese
- ½ cup extra virgin olive oil
- Salt and pepper to taste
Directions:
- In a food processor, combine the basil, pine nuts, and garlic; pulse until coarsely chopped.
- With the machine running, gradually add the olive oil in a steady stream until the pesto reaches your desired consistency.
- Add Parmesan cheese, salt, and pepper; pulse to blend.
Pasta with Chicken Ingredients:
- 9 oz (about ¾ lb) pasta of choice
- 1 lb chicken breast, sliced into strips
- Salt and pepper for seasoning
Directions:
- Cook the pasta according to package instructions until al dente.
- Meanwhile, season chicken strips with salt and pepper.
- In a large skillet over medium heat, cook the chicken in olive oil (about 1 tablespoon) until golden brown and cooked through, about 8 minutes.
- Drain pasta and return it to the pot. Toss with pesto sauce until evenly coated.
- Serve pasta topped with cooked chicken strips.
Wednesday: Eggplant Parmigiana & Simple Green Salad
Eggplant Parmigiana Ingredients (for 3 servings):
- 1 medium eggplant, sliced into rounds about ½ inch thick
- Salt for sweating
- Flour for dredging
- 2 eggs, beaten
- Bread crumbs for coating
- Olive oil for frying
- 1 jar marinara sauce
- 1 cup shredded mozzarella cheese
- ¼ cup grated Parmesan cheese
Directions:
- Lay eggplant slices on paper towels and sprinkle with salt; let sit for 30 minutes to remove excess moisture.
- Pat dry, then dredge in flour, dip in beaten eggs, and coat with breadcrumbs.
- In a skillet over medium heat, fry the eggplant slices in olive oil until golden brown on both sides.
- Preheat oven to 350°F (175°C).
- Spread a thin layer of marinara sauce in the bottom of an oven-safe dish.
- Layer fried eggplant slices, top with more marinara sauce, mozzarella, and Parmesan cheese; repeat layers until ingredients are used up.
- Bake for about 25 minutes or until cheese is bubbly and golden.
Simple Green Salad Ingredients:
- Mixed greens (lettuce, spinach)
- Cherry tomatoes
- Cucumber slices
- Balsamic vinaigrette
Directions:
- Combine salad ingredients in a bowl.
- Drizzle with balsamic vinaigrette to taste and toss gently.
Notes:
- These recipes are tailored for 3 servings, but you can adjust quantities as needed based on your specific requirements or preferences.
- Cooking times may vary slightly depending on the equipment used; always check doneness visually or with a food thermometer.
- Use high-quality ingredients for the best flavor.
Example: Week of meals for two, lactose intolerant
Input:
Give me a weekly dinner plan for a lactose intolerant person, and her husband, minimize ingredients, keep the cooking directions simple, and include a grocery list grouped by grocery store section please
Output:
Weekly Dinner Meal Plan
Monday: Grilled Salmon with Quinoa Salad
- Ingredients: Salmon fillets, quinoa, bell peppers, broccoli, snap peas, lemon juice.
- Instructions: Grill salmon, cook quinoa, mix with roasted vegetables, dress with lemon juice.
Tuesday: Chicken Stir-Fry with Rice
- Ingredients: Chicken breast, rice, bell peppers, broccoli, snap peas, soy sauce/tamari.
- Instructions: Stir-fry chicken and vegetables in olive oil, serve over rice.
Wednesday: Spaghetti Squash with Ground Turkey Tomato Sauce
- Ingredients: Spaghetti squash, ground turkey, tomato sauce (dairy-free), garlic.
- Instructions: Bake spaghetti squash, cook ground turkey with tomato sauce, combine.
Thursday: Tacos with Ground Beef/Turkey and Veggies
- Ingredients: Corn tortillas, ground beef/turkey, lettuce, tomatoes, avocado, taco seasoning.
- Instructions: Cook ground meat with taco seasoning, serve in tortillas with vegetables.
Friday: Baked Cod with Asparagus and Potatoes
- Ingredients: Cod fillets, asparagus, potatoes, lemon juice, herbs (thyme, rosemary).
- Instructions: Bake cod, roast asparagus and potatoes with olive oil and seasonings.
Saturday: Shrimp Skewers with Peanut Sauce over Couscous
- Ingredients: Shrimp, couscous, peanut butter, garlic.
- Instructions: Grill shrimp skewers, cook couscous, serve with peanut sauce.
Sunday: Turkey Burgers over Greens
- Ingredients: Turkey burgers (or patties), lettuce, tomatoes, onion, avocado.
- Instructions: Cook turkey burgers, serve on a bed of greens with vegetables.
Grocery List by Store Sections
Produce:
- Bell peppers (2)
- Broccoli (1 head)
- Snap peas (1 cup)
- Lettuce (1 head)
- Tomatoes (3)
- Avocado (3)
- Asparagus (1 bunch)
- Potatoes (4 medium)
- Zucchini (1)
- Yellow squash (1)
- Onion (2)
- Cucumber (1)
- Olives (optional)
- Spinach (1 bag)
- Lemons (2)
Proteins:
- Salmon fillets (4 portions)
- Chicken breasts (4 portions)
- Ground turkey (1 lb for spaghetti squash and 1 lb for tacos/ground beef alternative)
- Cod fillets (4 portions)
- Shrimp (1 bag, frozen)
- Turkey burgers (4 patties) or ground turkey to make patties
Grains:
- Quinoa (2 cups)
- Rice (2 cups)
- Corn tortillas (8-10)
- Couscous (2 cups)
Pantry:
- Olive oil
- Coconut oil
- Soy sauce/tamari
- Tomato sauce (dairy-free)
- Taco seasoning
- Peanut butter
- Salt and pepper
- Herbs (oregano, basil, thyme, rosemary)
Miscellaneous:
- Garlic
- Lemon zest or juice
This meal plan ensures minimal ingredients overlap, simple cooking techniques, and no dairy products. Enjoy your week of delicious and easy meals!
Example: Gluten-intolerant meals for two
Input:
Generate a weekly meal plan for a gluten-intolerant person and her husband. Please include meals with cooking directions, and a full grocery store list with items grouped by grocery store section please
Output:
This meal plan is designed to be easy to follow, minimize ingredient overlap, and ensure all meals are gluten-free. It includes simple cooking directions and a grocery list organized by store sections.
Weekly Dinner Meal Plan
Monday: Grilled Chicken with Roasted Vegetables and Rice
- Ingredients: Chicken breasts, rice (gluten-free), broccoli, bell peppers, zucchini, olive oil, garlic.
- Instructions: Grill chicken, roast vegetables in the oven with olive oil and garlic, and cook rice according to package instructions.
Tuesday: Beef or Tofu Stir-Fry with Vegetables
- Ingredients: Ground beef (or tofu for a vegetarian option), rice (gluten-free), broccoli, carrots, snap peas, bell peppers, tamari (gluten-free soy sauce), sesame oil.
- Instructions: Cook ground beef or tofu in a pan with sesame oil, add stir-fry vegetables and tamari. Serve over rice.
Wednesday: Baked Salmon with Quinoa and Steamed Broccoli
- Ingredients: Salmon fillets, quinoa, broccoli, lemon, olive oil, salt, pepper.
- Instructions: Bake salmon in the oven with lemon slices, cook quinoa according to package instructions, and steam broccoli until tender.
Thursday: Ground Turkey Stuffed Bell Peppers (Gluten-Free)
- Ingredients: Ground turkey, bell peppers, tomatoes, gluten-free tomato sauce, onion, rice (gluten-free), spices.
- Instructions: Cook ground turkey with diced onion and spices. Stuff into halved bell peppers with tomatoes and rice, bake until tender.
Friday: Shrimp with Zucchini Noodles and Fresh Tomatoes
- Ingredients: Shrimp, zucchini, cherry tomatoes, garlic, olive oil, fresh basil.
- Instructions: Spiralize zucchini into noodles (or buy pre-made). Cook shrimp in a pan with garlic and olive oil, add cherry tomatoes, and toss with zoodles. Top with fresh basil.
Saturday: Grilled Chicken Salad with Mixed Greens
- Ingredients: Pre-cooked grilled chicken, mixed greens, cucumber, avocado, carrots, gluten-free dressing (e.g., vinaigrette).
- Instructions: Toss all ingredients together in a bowl and serve as a light meal.
Sunday: Beef Stew with Potatoes and Carrots (Gluten-Free)
- Ingredients: Beef stew meat, potatoes, carrots, onion, garlic, celery, gluten-free broth.
- Instructions: Cook beef and vegetables in a pot with olive oil until browned. Add gluten-free broth and simmer until tender.
Grocery List by Store Sections
Produce:
- Broccoli (2 heads)
- Bell peppers (4)
- Zucchini (2)
- Carrots (1 bunch)
- Snap peas (1 cup)
- Cherry tomatoes (1 pint)
- Cucumber (1)
- Avocado (3)
- Onion (2)
- Garlic (6 cloves)
- Fresh basil (1 bunch)
- Mixed greens (1 bag)
- Lemons (2)
Proteins:
- Chicken breasts (4 portions)
- Ground beef (1 lb) or tofu (for vegetarian option, 1 block)
- Salmon fillets (4 portions)
- Shrimp (1 bag, frozen)
- Beef stew meat (1 lb)
Grains:
- Rice (gluten-free, 2 cups)
- Quinoa (2 cups)
Pantry:
- Olive oil
- Sesame oil
- Tamari (gluten-free soy sauce)
- Gluten-free tomato sauce
- Spices (salt, pepper, garlic powder, onion powder, paprika)
- Gluten-free broth
Miscellaneous:
- Fresh herbs (basil, parsley)
This meal plan is designed to be easy to follow and ensures all meals are gluten-free while minimizing ingredient overlap. Each recipe uses simple cooking techniques, and the grocery list is organized by store sections for efficient shopping.
Example: Weekend meals for two, high romance edition
Input:
New task. Generate a full dinner plan for me to make my girlfriend over a weekend. Make sure the meals are amazing, ,include full directions please for each meal, as well as a shopping list grouped by grocery store section
Output:
Weekend Dinner Plan for My Girlfriend
Overview:
This weekend dinner plan is designed to impress with a series of elegant yet approachable meals. Each dinner is crafted to be memorable, flavorful, and beautifully presented.
Friday Night: Grilled Salmon with Mango Salsa
Description: A light and refreshing start to the weekend, featuring succulent grilled salmon paired with a vibrant mango salsa.
Ingredients:
- 4 salmon fillets
- 2 ripe mangos
- 1 red bell pepper
- 1/2 red onion
- 1 jalapeño
- Cilantro
- Lime juice
- Salt and pepper
Instructions:
- Grill Salmon: Season salmon with salt, pepper, and a squeeze of lime juice. Grill for about 4 minutes per side until cooked through.
- Prepare Mango Salsa: Dice mango, red bell pepper, red onion, and jalapeño. Mix with cilantro and lime juice.
- Serve: Place salmon on a plate and top with mango salsa.
Saturday Night: Rack of Lamb with Garlic Mashed Potatoes and Roasted Asparagus
Description: An indulgent meal featuring tender rack of lamb, creamy mashed potatoes, and perfectly roasted asparagus.
Ingredients:
- 2 racks of lamb
- 4 large potatoes
- 1 head of garlic
- 1 cup heavy cream (or dairy-free alternative)
- 2 tablespoons butter
- 2 bunches of asparagus
- Olive oil
- Salt and pepper
Instructions:
- Prepare Rack of Lamb: Preheat oven to 400°F (200°C). Season lamb with salt, pepper, and your favorite spices. Sear in a hot skillet for 2 minutes per side, then roast in the oven for about 20 minutes for medium-rare.
- Garlic Mashed Potatoes: Boil potatoes until tender. Mash with butter, heavy cream, roasted garlic, salt, and pepper.
- Roasted Asparagus: Toss asparagus with olive oil, salt, and pepper. Roast in the oven at 425°F (220°C) for 12-15 minutes until tender.
Sunday Night: Beef Tenderloin with Red Wine Reduction, Sautéed Spinach, and Creamy Polenta
Description: A comforting yet elegant meal featuring tender beef, a rich red wine sauce, quick sautéed spinach, and creamy polenta.
Ingredients:
- 1 beef tenderloin
- 2 cups red wine
- 2 cups beef broth
- 4 cups spinach
- 2 cups polenta
- 4 tablespoons butter
- Garlic
Instructions:
- Beef Tenderloin: Preheat oven to 400°F (200°C). Season with salt and pepper. Sear in a skillet, then roast for about 25 minutes for medium-rare.
- Red Wine Reduction: Reduce red wine and beef broth in a skillet until thickened. Stir in butter for richness.
- Sautéed Spinach: Heat garlic in olive oil, add spinach, and cook until wilted.
- Creamy Polenta: Cook polenta according to package instructions with water or broth. Stir in butter for creaminess.
Grocery List by Store Sections
Produce:
- Mangos (2)
- Red bell pepper (1)
- Red onion (1/2)
- Jalapeño (1)
- Cilantro
- Lime (for juice)
- Potatoes (4 large)
- Garlic (several cloves)
- Asparagus (2 bunches)
- Spinach (4 cups)
Meat Department:
- Salmon fillets (4)
- Rack of lamb (2)
- Beef tenderloin (1)
Dairy/Eggs:
- Heavy cream (1 cup) or dairy-free alternative
- Butter (6 tablespoons)
Pantry:
- Olive oil
- Salt and pepper
- Spices for lamb (e.g., rosemary, thyme)
- Red wine (2 cups)
- Beef broth (2 cups)
- Polenta (2 cups)
Tips for Success:
- Timing: Plan your cooking schedule to avoid last-minute chaos. Prepare components ahead where possible.
- Presentation: Garnish with fresh herbs and arrange dishes artfully on the plate.
- Wine Pairing: Consider pairing each meal with a complementary wine for an enhanced dining experience.
This weekend dinner plan promises to be both delicious and memorable, with each meal crafted to impress while maintaining approachable cooking methods. Enjoy your culinary journey!
Example: Meal plan for two adults and one toddler (two year old kid)
Input:
Ok, new task, make me a weekly meal plan for two adults and one toddler, the adults want to eat healthy, but the two year old is kind of a picky eater. Make the recipes simple with a limited number of affordable ingredients. include recipes with quantities. Also include the grocery list grouped by grocery store sections please. Keep simple and straightforward.
Output:
Weekly Meal Plan for Two Adults and One Toddler
This meal plan is designed to be healthy for adults while being kid-friendly for a picky toddler. Recipes are simple, use minimal ingredients, and are budget-friendly.
Monday: Baked Chicken Tenders with Sweet Potato Fries and Steamed Broccoli
Ingredients (Serves 3):
- 1 lb boneless, skinless chicken breasts
- 2 large sweet potatoes
- 1 head of broccoli
- 1 egg
- 1 cup whole wheat panko breadcrumbs
- Olive oil
- Salt and pepper
Instructions:
- Chicken Tenders: Cut chicken into strips, dip in beaten egg, then coat with panko breadcrumbs. Bake at 400°F for 20 minutes.
- Sweet Potato Fries: Slice sweet potatoes into fries, toss with olive oil, salt, and pepper. Bake at 425°F for 25-30 minutes until crispy.
- Steamed Broccoli: Steam broccoli until tender, about 5-7 minutes.
Tuesday: Spaghetti Squash with Ground Turkey and Marinara
Ingredients (Serves 3):
- 1 large spaghetti squash
- 1 lb ground turkey
- 1 jar marinara sauce (no added sugar)
- 1 cup shredded mozzarella cheese
Instructions:
- Spaghetti Squash: Bake at 400°F for 45 minutes, then shred with a fork.
- Ground Turkey: Cook in a pan until browned, add marinara sauce and simmer.
- Combine: Serve turkey mixture over spaghetti squash. Top with mozzarella.
Wednesday: Chicken and Vegetable Soup
Ingredients (Serves 3):
- 1 lb boneless, skinless chicken breast
- 4 cups low-sodium chicken broth
- 1 carrot, diced
- 1 celery stalk, diced
- 1 cup frozen mixed vegetables
Instructions:
- Simmer Chicken: Cook in broth until tender, about 20 minutes.
- Add Vegetables: Add carrot and celery, cook for 10 minutes.
- Add Frozen Vegetables: Simmer until heated through.
Thursday: Turkey Meatballs with Zucchini Noodles
Ingredients (Serves 3):
- 1 lb ground turkey
- 1 cup zucchini noodles (zoodles)
- 1 jar marinara sauce
- 1 egg
- 1/2 cup whole wheat breadcrumbs
Instructions:
- Meatballs: Mix ground turkey with egg and breadcrumbs. Form into balls and bake at 400°F for 15 minutes.
- Zoodles: Sauté in olive oil until tender, about 5 minutes.
- Serve: Toss meatballs with marinara sauce and serve over zoodles.
Friday: Seasoned Ground Beef Tacos (Lettuce Wraps)
Ingredients (Serves 3):
- 1 lb ground beef
- 4 large lettuce leaves
- 1 avocado, sliced
- 2 tomatoes, diced
- Taco seasoning
Instructions:
- Cook Ground Beef: Season with taco seasoning and cook until browned.
- Assemble Tacos: Spoon beef into lettuce leaves, top with avocado and tomato.
Saturday: Mini Pizzas (Using Pita Bread)
Ingredients (Serves 3):
- 3 small pita breads
- 1 jar pizza sauce
- 1 cup shredded mozzarella cheese
- Toppings of choice (e.g., pepperoni, spinach)
Instructions:
- Preheat Oven: To 400°F.
- Assemble Pizzas: Spread pizza sauce on pita bread, add cheese and toppings.
- Bake: For 10-12 minutes until cheese is melted.
Sunday: Breakfast for Dinner – Scrambled Eggs, Toast, and Sausage
Ingredients (Serves 3):
- 6 eggs
- 4 sausages (turkey or pork)
- 4 slices whole grain bread
Instructions:
- Scramble Eggs: Cook in a pan with a little milk.
- Cook Sausage: Grill or pan-fry until browned.
- Serve: With scrambled eggs and toast.
Grocery List by Store Sections
Produce:
- Sweet potatoes (2)
- Broccoli (1 head)
- Spaghetti squash (1)
- Carrot (1)
- Celery (1 stalk)
- Zucchini (for zoodles, 1)
- Lettuce (4 leaves)
- Avocado (1)
- Tomatoes (2)
- Spinach (optional)
Proteins:
- Chicken breasts (1 lb)
- Ground turkey (1 lb for meatballs and 1 lb for tacos/ground beef alternative)
- Sausages (4)
Dairy/Eggs:
- Eggs (6)
- Mozzarella cheese (1 cup shredded)
Grains:
- Whole wheat panko breadcrumbs (1 cup)
- Whole grain bread (4 slices)
- Pita bread (3 small)
Pantry:
- Olive oil
- Salt and pepper
- Taco seasoning
- Pizza sauce
- Marinara sauce
This meal plan balances healthy eating for adults while ensuring kid-friendly meals that a picky toddler will enjoy. The recipes are simple, use affordable ingredients, and minimize food waste.
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