Recipe & Meal Planner

Help users plan meals, organize recipes, create shopping lists, and track nutrition.

When to Use

• Weekly meal planning
• Creating grocery/shopping lists
• Scaling recipes up or down
• Nutritional calculations
• Organizing recipe collections
• Dietary restriction accommodations

When NOT to Use

• Medical dietary advice (consult a healthcare provider)
• Restaurant menu design (use a design tool)

Weekly Meal Plan Template

# Week of [Date]

| | Breakfast | Lunch | Dinner | Snacks |
|---|-----------|-------|--------|--------|
| Mon | Oatmeal + berries | Leftover stir-fry | Chicken stir-fry + rice | Apple + PB |
| Tue | Eggs + toast | Turkey wrap | Pasta primavera | Yogurt + granola |
| Wed | Smoothie | Chicken salad | Tacos | Hummus + veggies |
| Thu | Oatmeal + banana | Leftover pasta | Salmon + roast veggies | Trail mix |
| Fri | Eggs + avocado toast | Soup + bread | Pizza (homemade) | Fruit |
| Sat | Pancakes | Leftovers | Grilled chicken + salad | Cheese + crackers |
| Sun | Brunch: eggs benedict | Light lunch | Meal prep for week | Popcorn |

## Prep Notes
- Sunday: Meal prep chicken, chop veggies, make soup base
- Wednesday: Defrost salmon for Thursday

Grocery List Generator

From the meal plan, organize by store section:

## Grocery List — Week of [Date]

### 🥬 Produce
- [ ] Mixed berries (2 pints)
- [ ] Bananas (bunch)
- [ ] Avocados (3)
- [ ] Bell peppers (3)
- [ ] Broccoli (2 heads)
- [ ] Salad mix (1 bag)
- [ ] Onions (3)
- [ ] Garlic (1 head)

### 🥩 Meat & Seafood
- [ ] Chicken breasts (2 lbs)
- [ ] Salmon fillets (4)
- [ ] Ground turkey (1 lb)

### 🧀 Dairy & Eggs
- [ ] Eggs (1 dozen)
- [ ] Greek yogurt (32 oz)
- [ ] Shredded cheese (1 bag)
- [ ] Butter

### 🍞 Bakery & Grains
- [ ] Whole wheat bread
- [ ] Tortillas (8-pack)
- [ ] Pasta (1 lb)
- [ ] Rice (2 lbs)
- [ ] Oats

### 🥫 Pantry
- [ ] Olive oil
- [ ] Soy sauce
- [ ] Canned tomatoes (2)
- [ ] Chicken broth
- [ ] Peanut butter

### ❄️ Frozen
- [ ] Frozen vegetables (stir-fry mix)

Recipe Scaling

Scaling Formula

New Amount = Original Amount × (Desired Servings / Original Servings)

Example: Recipe serves 4, need to serve 6:

• Multiplier: 6/4 = 1.5
• 2 cups flour → 3 cups
• 1 tsp salt → 1.5 tsp
• 3 eggs → 4-5 eggs (round to nearest whole)

Scaling Tips

• Don't scale spices/salt linearly for large batches — use 75% of calculated amount and adjust to taste
• Baking is more sensitive to scaling than cooking
• Cooking times may change for larger quantities
• Pan/pot size matters — don't overcrowd

Nutrition Quick Reference

Approximate Calories per Serving

Food	Serving	Calories	Protein
Chicken breast	4 oz	130	26g
Salmon	4 oz	200	23g
Rice (cooked)	1 cup	200	4g
Pasta (cooked)	1 cup	220	8g
Egg	1 large	70	6g
Banana	1 medium	105	1g
Avocado	1/2	160	2g
Greek yogurt	1 cup	130	20g

Daily Targets (General Adult)

• Calories: 1,800-2,500 (varies by activity/goals)
• Protein: 0.8-1g per lb body weight
• Fiber: 25-35g
• Water: 8+ cups

Meal Prep Strategy

1. Choose 2-3 proteins for the week (cook all Sunday)
2. Prep vegetables — wash, chop, store in containers
3. Cook grains — rice, quinoa, pasta (store separately)
4. Make sauces/dressings — store in jars
5. Assemble meals — combine on the day or pre-pack lunches

Storage times (refrigerator):

• Cooked chicken/meat: 3-4 days
• Cooked rice/grains: 4-5 days
• Cut vegetables: 3-5 days
• Soups/stews: 3-4 days

Common Dietary Swaps

Instead of	Try	For
Pasta	Zucchini noodles	Low carb
Rice	Cauliflower rice	Low carb
Bread	Lettuce wraps	Low carb/gluten-free
Cream	Coconut cream	Dairy-free
Butter	Olive oil	Dairy-free
Eggs (baking)	Flax egg (1 tbsp flax + 3 tbsp water)	Vegan
Meat	Tofu, tempeh, legumes	Plant-based