🍳 Cooking & Meal Planning

Practical prompts for meal planning, cooking, and kitchen organization

🌱 What This Guide Covers

Ready-to-use AI prompts for:

Meal planning and recipe ideas
Grocery list generation
Dietary accommodations
Kitchen organization
Food waste reduction

🍽️ Meal Planning

Weekly Meal Plan

Create a 7-day dinner meal plan with:
- Family size: [NUMBER] people
- Dietary needs: [vegetarian/vegan/gluten-free/allergies]
- Cooking time: [30 mins/1 hour/quick]
- Budget: [$/meal approximate]
- Skill level: [beginner/intermediate/advanced]

Include:
- Recipe suggestions
- Prep time for each
- Ingredients needed
- Leftover utilization

Theme Night Planner

Help me plan themed dinner nights for the week:
- Meatless Monday
- Taco Tuesday
- International Wednesday
- Comfort Food Thursday
- Pizza Friday
- Slow Cooker Saturday
- Family Recipe Sunday

For each, suggest:
- 2-3 recipe ideas
- Quick prep options
- Make-ahead tips

Meal Prep Sunday

Design a meal prep plan for the week:
- Breakfast: [preferences]
- Lunch: [preferences]
- Snacks: [preferences]

Include:
- Batch cooking suggestions
- Container organization
- Storage tips
- Reheating instructions
- 2-3 hour total prep time

📝 Grocery Lists

Smart Shopping List

Generate a grocery list for these meals:
[List your planned meals]

Organize by:
- Store sections (produce, meat, dairy, pantry)
- Quantities needed
- Approximate costs
- Optional items
- Brands to compare

Help me shop efficiently in one trip.

Pantry Staples Checklist

Create a pantry staples checklist for:
- Cooking style: [your style]
- Family size: [number]
- Dietary preferences: [list]

Include:
- Always-have items
- Nice-to-have items
- Quantity guidelines
- Shelf life notes
- Restock frequency

Seasonal Shopping Guide

What's in season this month: [MONTH]?

For [YOUR REGION], tell me:
- Peak produce items
- Best deals to expect
- Recipe ideas using seasonal ingredients
- Storage tips
- Preservation methods

🥗 Recipe Assistance

Recipe Generator

Create a recipe using these ingredients:
[List what you have on hand]

Preferences:
- Cuisine type: [any/specific]
- Difficulty: [easy/medium/complex]
- Time available: [minutes]
- Dietary needs: [list]

Include:
- Full ingredient list
- Step-by-step instructions
- Cooking tips
- Serving suggestions

Recipe Modification

I have this recipe: [paste recipe or describe]

Help me modify it for:
- [dietary restriction/allergy]
- [ingredient I don't have]
- [different serving size]
- [simpler preparation]

Provide:
- Substitutions
- Adjusted quantities
- Modified instructions
- Tips for success

Leftover Transformation

I have these leftovers:
[List leftovers and quantities]

Create new meal ideas that:
- Use multiple leftovers together
- Add minimal new ingredients
- Take under 20 minutes
- Taste fresh, not reheated

Give me 3-4 options.

🌾 Dietary Accommodations

Allergy-Friendly Swaps

I need to substitute [INGREDIENT] due to [ALLERGY/INTOLERANCE].

For these recipe types:
- Baking
- Cooking
- Sauces
- Snacks

Suggest:
- Best alternatives
- Ratio adjustments
- Texture/taste differences
- Where to buy

Dietary Conversion

Convert this [meat-based/dairy-heavy/gluten] recipe to:
[vegan/vegetarian/dairy-free/gluten-free]

Recipe: [describe or paste]

Provide:
- Ingredient swaps
- Cooking adjustments
- Nutritional notes
- Taste expectations

📦 Kitchen Organization

Pantry Organization System

Design a pantry organization system for:
- Pantry size: [dimensions/small/medium/large]
- Family size: [number]
- Cooking frequency: [daily/weekly]

Include:
- Zoning strategy
- Storage container recommendations
- Labeling system
- Rotation method (FIFO)
- Quick-access items

Refrigerator Layout

Help me organize my refrigerator for:
- Maximum freshness
- Easy meal prep
- Reduced waste
- Quick access

Include:
- Temperature zones
- What goes where
- Storage containers
- Visibility system
- Weekly reset routine

Spice Organization

Create a spice organization system:
- Number of spices: [approximate]
- Storage type: [cabinet/drawer/rack]
- Usage frequency: [daily/weekly cooking]

Include:
- Grouping strategy
- Alphabetical vs. usage-based
- Container standardization
- Expiration tracking
- Quick reference guide

🗑️ Reduce Food Waste

Use-It-Up Challenges

I need to use up:
[List ingredients about to expire]

Create meals for the next 3 days that:
- Use as many of these as possible
- Require minimal additional shopping
- Work for [breakfast/lunch/dinner]
- Can be frozen if needed

Portion Planning

Help me plan portions to minimize waste:
- Household size: [number]
- Appetites: [light/moderate/hearty]
- Recipe: [dish name]

Calculate:
- Ingredient quantities
- Expected leftovers
- Storage plan
- Repurpose ideas

Preservation Guide

I have excess [INGREDIENT/PRODUCE].

Tell me how to:
- Freeze it properly
- Dry or pickle it
- Store for maximum life
- Use in meal prep
- Recipe ideas for bulk use

Include timeline and quality tips.

⚡ Quick Wins

15-Minute Meals

Give me 5 complete meal ideas under 15 minutes:
- Dietary needs: [list]
- Ingredients I have: [list]
- Kitchen equipment: [standard/minimal]

For each meal:
- Ingredient list
- Quick steps
- Nutrition notes
- Variation ideas

Snack Prep Ideas

Create a week's worth of healthy snacks:
- Prep time: 30 minutes total
- Dietary: [preferences]
- Portable for [work/school]

Include:
- Shopping list
- Prep instructions
- Storage method
- Serving sizes

Breakfast Batch Prep

Design breakfast meal prep for 5 weekdays:
- Prep time: 1-2 hours
- Dietary needs: [list]
- Must be: [hot/cold/either]
- Reheating: [microwave/toaster/none]

Include:
- Recipes
- Container strategy
- Morning routine
- Variety options

🎯 Special Situations

Cooking for One

I'm cooking for myself. Help me:
- Scale recipes down
- Minimize waste
- Make freezer portions
- Keep variety interesting
- Quick single-serve meals

Give me a 5-day plan.

Kid-Friendly Meals

Create meals kids will actually eat:
- Ages: [list ages]
- Picky eating issues: [describe]
- Nutritional goals: [list]
- Time available: [daily]

Include:
- Hidden veggie strategies
- Fun presentation ideas
- Make-it-together options
- Healthy modifications of favorites

Budget-Friendly Cooking

Maximum grocery budget: $[AMOUNT]/week
People to feed: [number]

Create a meal plan that:
- Uses affordable ingredients
- Minimizes waste
- Provides good nutrition
- Includes variety
- Uses store brands

Include cost breakdown.

🔧 Customization Tips

Adapt prompts for your needs:

Add specific dietary restrictions up front
Include what you already have to reduce waste
Specify cooking methods you prefer (oven, stovetop, slow cooker)
Note time constraints honestly
Request alternatives for expensive ingredients

More organization help:

Personal Finance - Food budget tracking
Daily Organization - Meal planning calendars
Home Management - Kitchen maintenance

Part of the Personal Use Cookbook - HUB by CURATIONS

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