Design a weekly meal prep plan I can cook in one 2.5-hour Sunday session that doesn't get boring by midweek.
MEALS NEEDED: {breakfast_lunch_dinner — which ones}
DAYS COVERED: {weekdays_only / full_7}
PEOPLE: {how_many_adults_kids}
DIETARY: {any_restrictions — gluten-free, vegetarian, halal, kosher, dairy-free, allergies}
CALORIES / GOAL: {weight_loss / maintenance / muscle_gain / no_target}
COOKING SKILL: {beginner / intermediate / confident}
KITCHEN GEAR: {oven_stovetop_air_fryer_instant_pot}
BUDGET (week): {amount}
FLAVORS YOU LIKE: {2-3 cuisines}
FOODS YOU HATE: {list}
OUTPUT:
1. **Master strategy** — 1 paragraph: how I avoid 'same thing 5 days in a row' burnout (component-style prep, not 5 identical containers).
2. **Shopping list** organized by store section (produce, proteins, pantry, dairy).
3. **Sunday cook order** — what goes in the oven first, what simmers while you chop, etc. Total active time + total session time.
4. **Daily plate combos for the week** — Monday-Friday, each meal = combination of prepped components + 1 fresh element.
5. **Day 5 freshness fix** — what to do so Friday's lunch doesn't taste like Monday's.
6. **Estimated cost** + **time spent cooking per weeknight** (should be < 10 min).0 copies·0 saves·1 views
183 words·1,232 chars
Sample output
Lunch + dinner, 5 weekdays, 2 adults, no restrictions, maintenance, intermediate, oven+stove+instant pot, $90/week, love Mediterranean+Thai, hate olives
Strategy: Cook 4 mix-and-match 'components' (1 grain, 2 proteins, 1 sauce + roasted veg). Each day you assemble a different bowl. Burnout comes from identical meals, not identical ingredients — same chicken + 4 different sauces = 4 different meals.
Shopping list
Sunday cook order (2h 15m, ~45 min active):
Parameters
Text generation parameters
FAQ
Store sauces separately. Sauce-on-rice from Sunday tastes 'old' by Wednesday. Sauce poured fresh on Wednesday tastes new. The prompt targets Claude Sonnet and lives in the Personal & Career category on mycopyprompt.
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Weekday combos:
Day 5 freshness fix: keep 1 fresh herb bunch + 1 lemon + 1 cucumber untouched until Thursday night. Acid + herbs revive any prep.
Cost: ~$85. Weeknight active time: 5–8 min (reheat + assemble).