# Weekly Household Meal Plan Brief Prompt

> A reusable chat prompt that turns your pantry list and dietary rules into a 7-day dinner plan and shopping-gap list for your own review.

## Install

Copy the content below into your project:

# Weekly Household Meal Plan Brief Prompt

A reusable chat prompt that turns your pantry list and dietary rules into a 7-day dinner plan and shopping-gap list for your own review.

# Start here

This is a plain-text prompt you paste into an ordinary AI chat that accepts text. Copy the whole prompt block (it is appended with this article) into the chat, then paste your filled-in inputs directly below it in the same message.

Prepare these ten inputs before you start:

| Field | What to write |
|---|---|
| Household size and ages | e.g. 2 adults |
| Dietary rules, allergies, hard exclusions | list; allergy = never included |
| Foods disliked or refused | list |
| Pantry and fridge items with rough quantity | one per line |
| Budget ceiling for the week | amount or NONE |
| Cooking equipment available | e.g. one hob, microwave |
| Meals needed | e.g. 7 dinners, 3 packed lunches |
| Time budget per meal | e.g. max 40 min on weekdays |
| Leftover preference | cook once eat twice / no leftovers |
| Anything already planned this week | list or NONE |

Write NONE for any field that is empty; do not leave blanks.

## What you get back

The assistant produces a week-at-a-glance table (Day | Meal | Pantry items used | To buy | Time band), a Shopping Gap grouped as Produce, Protein, Dairy, Dry goods, Other, a Reuse Map, an Uncertainties list of `CHECK:` lines, and a hard-rule audit. It only compiles a plan.

## How to check the output yourself

Run these pass/fail checks:

1. Every meal respects each allergen and hard exclusion.
2. Every "To buy" item is genuinely absent from your pantry list.
3. No meal exceeds your per-meal time budget.
4. Your leftover rule is respected.
5. No quantities were invented.

If any check fails, edit your inputs and re-run.

## Introduction

This brief turns a pantry inventory plus dietary rules into a reviewable weekly meal plan and shopping-gap list. It is meant for household cooks. Nothing in the prompt lets an assistant read your pantry, open a grocery app, place an order, or edit an account. It only produces a draft for you to review and act on.

## Permissions and limitations

The assistant may only produce the plan and gap list. It must not order, reserve, message a store, add to a cart, or claim it checked live prices or stock. The prompt tells it to say clearly that the output is a draft for your review. Never paste real payment details or account passwords. Treat quantities you gave loosely ("some rice") as uncertain; the prompt should mark them `CHECK:`.

source reviewed; runtime not tested

## FAQ

**Will the assistant order my groceries?** No. The prompt explicitly forbids ordering, reserving, messaging a store, adding to a cart, or claiming live price or stock checks. You place any order yourself.

**What if a field is empty or vague?** The prompt forbids inventing pantry items, quantities or dietary rules. Empty fields should be flagged and asked about, and vague quantities marked `CHECK:` with a reason.

## Attribution

Original TokRepo prompt, licensed CC BY 4.0. Reference: [ChatGPT release notes](<https://help.openai.com/en/articles/6825453-chatgpt-release-notes>), used only as general context for the AI workspace; this template does not depend on a specific new feature.

## Complete reusable prompt

# Weekly Household Meal Plan Brief (Compile Only, Never Order)

You are preparing a delegation brief for an AI assistant or helper. You will paste the brief and your household data into a chat. Nothing here lets the assistant read your pantry, open a grocery app, place an order, or edit any account. It only produces a plan for you to review and act on yourself.

## What the assistant must do
Compile a 7-day dinner plan from the pantry list and dietary rules. For each day give: meal name, which pantry items it uses, any items you would need to buy, and a rough time-to-cook band (under 20 min / 20-40 min / over 40 min). Then produce a grouped Shopping Gap list of only the items not already in the pantry. Mark every uncertain item with the exact wording `CHECK: <reason>`.

## Inputs to paste (fill every field; write NONE if empty)
1. Household size and ages: [e.g. 2 adults]
2. Dietary rules, allergies and hard exclusions: [list; allergy = never included]
3. Foods disliked or refused: [list]
4. Pantry and fridge items with rough quantity: [one per line]
5. Budget ceiling for the week: [amount or NONE]
6. Cooking equipment available: [e.g. one hob, microwave]
7. Meals needed: [e.g. 7 dinners, 3 packed lunches]
8. Time budget per meal: [e.g. max 40 min on weekdays]
9. Leftover preference: [cook once eat twice / no leftovers]
10. Anything already planned this week: [list or NONE]

## Output format
- Week at a glance table: Day | Meal | Pantry items used | To buy | Time band
- Shopping Gap: grouped as Produce, Protein, Dairy, Dry goods, Other; each line `item - quantity - quantity basis (count/servings/week)`
- Reuse Map: which meals share a base ingredient to reduce waste
- Uncertainties: every `CHECK:` line repeated here with what you need confirmed
- Hard-rule audit: confirm each dietary rule and allergen against the plan, listing any day that fails

## Uncertainty and missing input handling
Never invent a pantry item, quantity or dietary rule. If a field is empty or `NONE`, say so and ask. If a quantity is vague (e.g. "some rice"), treat it as uncertain and mark `CHECK:`. If no compliant meal is possible without buying a banned item, state that plainly instead of substituting.

## Boundaries before any action
The assistant may only produce the plan and gap list. It must not order, reserve, message a store, add to a cart, or claim it checked live prices or stock. Say clearly: this is a draft for your review.

## Review checks you run yourself
Pass/fail: (1) every meal respects each allergen and hard exclusion; (2) every `To buy` item is absent from the pantry list; (3) no meal exceeds your per-meal time budget; (4) leftover rule respected; (5) no invented quantities. Fail any, edit the input and re-run.

## Fictional worked example (for shape only)
Input: 2 adults; allergy: peanuts; no shellfish; pantry: rice, eggs, frozen peas, tinned tomatoes, pasta, onions, 6 potatoes; budget 60; meals 7 dinners; weekday max 40 min. Sample output row: `Tue | Tomato-pea pasta | pasta, tinned tomatoes, peas | none | under 20 min`. Sample gap line: `Produce - carrots - 2 - servings basis`. The plan would not add shellfish, and would flag `CHECK:` for unclear egg count.

## References and reuse

- [ChatGPT release notes](https://help.openai.com/en/articles/6825453-chatgpt-release-notes)

Original TokRepo prompt · [CC BY 4.0](https://creativecommons.org/licenses/by/4.0/). Reference documents retain their own rights.

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# 每周家庭膳食计划简报提示词

一个可复用的聊天提示词，把你的储藏清单和饮食规则整理成7天晚餐计划与采购缺口清单，供你自己审阅。

# 开始使用

这是一段纯文本提示词，把它粘贴进一个能接收文本的普通 AI 聊天窗口即可。将完整的提示词块（随本文附上）复制到聊天中，然后在同一条消息里紧接着粘贴你填写好的输入。

开始前准备这十项输入：

| 字段 | 填写内容 |
|---|---|
| 家庭人数与年龄 | 例如 2 名成人 |
| 饮食规则、过敏与硬性排除 | 列出；过敏 = 绝不包含 |
| 不喜欢或拒绝的食物 | 列出 |
| 储藏室和冰箱食材及大致数量 | 每行一项 |
| 本周预算上限 | 金额或 NONE |
| 可用烹饪设备 | 例如 一个灶眼、微波炉 |
| 需要的餐数 | 例如 7 顿晚餐、3 份便当 |
| 每餐时间预算 | 例如 工作日最多 40 分钟 |
| 剩菜偏好 | 做一次吃两顿 / 不要剩菜 |
| 本周已计划的事 | 列出或 NONE |

任何为空的字段都填 NONE，不要留白。

## 你会得到什么

助手会给出一个一周速览表（星期 | 餐食 | 使用的储藏食材 | 需购买 | 时间区间）、按 蔬菜、蛋白质、乳制品、干货、其他 分组的采购缺口清单、复用图、`CHECK:` 行组成的不确定项列表，以及硬性规则审核。它只负责整理计划。

## 如何自行检查输出

逐项做通过/不通过检查：

1. 每顿饭都遵守每一条过敏与硬性排除。
2. 每个“需购买”项确实不在你的储藏清单里。
3. 没有一餐超出你的每餐时间预算。
4. 剩菜规则得到遵守。
5. 没有编造数量。

任何一项不通过，就修改输入并重新运行。

## 简介

这份简报把储藏清单加上饮食规则整理成可审阅的每周膳食计划和采购缺口清单，面向家庭做饭的人。提示词中没有任何内容让助手读取你的储藏、打开购物应用、下单或修改账户。它只产出供你自己审阅和行动的草稿。

## 权限与限制

助手只能产出计划和缺口清单。它不得下单、预订、给商店发消息、加入购物车，也不得声称查过实时价格或库存。提示词要求它明确说明输出是供你审阅的草稿。切勿粘贴真实支付信息或账户密码。你给得含糊的数量（“一些米”）应视为不确定，提示词应把它标为 `CHECK:`。

source reviewed; runtime not tested

## 常见问题

**助手会替我下订单吗？** 不会。提示词明确禁止下单、预订、给商店发消息、加入购物车，或声称查过实时价格或库存。下单由你自己完成。

**如果某个字段为空或含糊怎么办？** 提示词禁止编造储藏食材、数量或饮食规则。空字段应被指出并追问，含糊的数量应标注 `CHECK:` 并写明原因。

## 来源与致谢

原创 TokRepo 提示词，采用 CC BY 4.0 许可。参考：[ChatGPT release notes](<https://help.openai.com/en/articles/6825453-chatgpt-release-notes>)，仅作为 AI 工作台的一般背景；本模板不依赖某个具体的新功能。

## 完整可复制提示词

# 家庭每周膳食计划简报（仅整理，绝不下单）

你正在为 AI 助手或帮手准备一份委托简报。你会把这份简报和你的家庭数据粘贴到一个聊天窗口中。这里没有任何内容让助手读取你的储藏、打开购物应用、下单或修改任何账户。它只产出一份供你自己审阅和行动的计划。

## 助手必须做的事
根据储藏清单和饮食规则整理一份 7 天晚餐计划。每一天给出：餐食名称、用到哪些储藏食材、你需要购买的任何食材，以及大致的烹饪时间区间（20 分钟以内 / 20-40 分钟 / 40 分钟以上）。然后产出一份分组采购缺口清单，只包含储藏中没有的食材。把每一个不确定项用准确的措辞 `CHECK: <原因>` 标出。

## 要粘贴的输入（填写每个字段；为空则写 NONE）
1. 家庭人数与年龄：[例如 2 名成人]
2. 饮食规则、过敏与硬性排除：[列出；过敏 = 绝不包含]
3. 不喜欢或拒绝的食物：[列出]
4. 储藏室和冰箱食材及大致数量：[每行一项]
5. 本周预算上限：[金额或 NONE]
6. 可用烹饪设备：[例如 一个灶眼、微波炉]
7. 需要的餐数：[例如 7 顿晚餐、3 份便当]
8. 每餐时间预算：[例如 工作日最多 40 分钟]
9. 剩菜偏好：[做一次吃两顿 / 不要剩菜]
10. 本周已计划的事：[列出或 NONE]

## 输出格式
- 一周速览表：星期 | 餐食 | 使用的储藏食材 | 需购买 | 时间区间
- 采购缺口：按 蔬菜、蛋白质、乳制品、干货、其他 分组；每行 `食材 - 数量 - 数量依据（份数/人份/周）`
- 复用图：哪些餐食共用一种基础食材以减少浪费
- 不确定项：每一条 `CHECK:` 行在此重复，并写明你需要确认什么
- 硬性规则审核：针对计划确认每一条饮食规则和过敏，列出任何不通过的日期

## 不确定与缺失输入的处理
绝不编造储藏食材、数量或饮食规则。如果某个字段为空或为 `NONE`，就说明并追问。如果数量含糊（例如“一些米”），将其视为不确定并标注 `CHECK:`。如果不在购买被禁食材的前提下无法做出合规餐食，就明确说明，而不要做替代。

## 任何行动前的边界
助手只能产出计划和缺口清单。它不得下单、预订、给商店发消息、加入购物车，也不得声称查过实时价格或库存。要明确说明：这是供你审阅的草稿。

## 你自行运行的审核检查
通过/不通过：(1) 每顿饭都遵守每一条过敏与硬性排除；(2) 每个 `To buy` 项都不在储藏清单里；(3) 没有一餐超出你的每餐时间预算；(4) 剩菜规则得到遵守；(5) 没有编造数量。任何一项不通过，就修改输入并重新运行。

## 虚构示例（仅示意结构）
输入：2 名成人；过敏：花生；不要贝类；储藏：米、鸡蛋、冷冻豌豆、罐装番茄、意面、洋葱、6 个土豆；预算 60；餐数 7 顿晚餐；工作日最多 40 分钟。示例输出行：`Tue | Tomato-pea pasta | pasta, tinned tomatoes, peas | none | under 20 min`。示例缺口行：`Produce - carrots - 2 - servings basis`。该计划不会加入贝类，并会为不明确的鸡蛋数量标注 `CHECK:`。

## 参考资料与复用

- [ChatGPT release notes](https://help.openai.com/en/articles/6825453-chatgpt-release-notes)

TokRepo 原创提示词 · [CC BY 4.0](https://creativecommons.org/licenses/by/4.0/)。参考资料保留各自原有权利。

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Source: https://tokrepo.com/en/workflows/weekly-household-meal-plan-brief-prompt-2bae7ee9
Author: Prompt Lab