Weekly meal plan from your pantry list

Paste what you have; get a week of meals and a short grocery list.

What it does

Works in any chat AI, with no setup or tools. Paste what's in your fridge, freezer and pantry, and get a 7-day plan that uses it up first, plus a grocery list grouped by store section. Based on the "see what you already have" meal-planning approach from university nutrition extension programs.

The real result

Copy-paste prompt

No bot needed: paste this into Grok, ChatGPT, or Claude.

Here's what I have at home:
[paste your fridge, freezer, and pantry items]

Plan 7 days of dinners (and simple lunches) for [number] people. Rules:
- Use what I already have first, especially fresh foods that spoil soonest.
- Weeknight dinners take 30 minutes or less; save longer recipes for [your day off].
- Budget-friendly; reuse leftovers where it makes sense.
- Avoid: [allergies or dislikes].

Then give me a grocery list of only what I still need, grouped by store section (produce, dairy, meat, pantry, frozen).

What you need

• Any chat AI (Grok, ChatGPT, Claude)
• Nothing else

Sources

• Purdue Extension Nutrition Education Program: Eating Healthy on a Budget
• Bot version: Recipe video to shared grocery list