How to Build a Weekly Meal-Prep Plan from Macros and Pantry Only
Meal plans go wrong when they invent 500 calories and a grocery run the pantry never had. If Macros is NONE, skip the totals.
The matching generator is the Weekly Meal-Prep Plan from Macros and Pantry Only (No Invented Calories) (Weekly Meal Prep Plan From Macros And Pantry Only No Invented Calories) prompt. Browse related cards in the PromptDig library (Browse more prompts). When a filled run survives, share the version you actually use (Share a prompt).
Ledger pantry lines before any recipe name
Build a weekly meal-prep plan from pasted macros and pantry items only. No invented calories, brands, or missing ingredients. Start by filling Inputs, not by asking the model to remember last week's run. If a field is blank, write NONE or NOT IN INPUTS and leave it blank through Generate. The card is built so the model cannot honestly invent a number, owner, URL, or command that you did not paste.
Paste these fields before you hit run:
Household size and days to cover: [Scope]
Pasted macros or targets I may use (or NONE): [Macros]
Pantry, fridge, and freezer items with quantities: [Pantry]
Equipment I have (or NONE): [Gear]
Allergies or hard excludes: [Excludes]
Prep window minutes per day: [Window]
Meals I must cover (breakfast, lunch, dinner, snacks): [Meals]
Words I must not use: [Banned]
What I must never invent: [Never]
Output format: [Format]
That inventory is the honesty ledger. Anything that does not appear there is forbidden in the draft. If you catch yourself adding a nice-to-have after the run, you are no longer using the card. You are ghostwriting. Put the extra fact in Inputs and run again.
If stock would go negative, mark a gap
Generate is numbered on purpose. Do not skip a step because the first paragraph looked done. The early steps exist to stop later prose from smuggling claims.
Walk the Generate list in order:
- Honesty ledger: Scope, Macros, every Pantry line, Gear, Excludes, Window, Meals. Forbidden: calories, brands, or items not in Inputs.
- Coverage map: which Meals across which days. If a day lacks enough Pantry items, mark gap, do not invent groceries.
- Daily plan: recipes named only from Pantry ingredients. Quote quantities from Pantry. If Macros is NONE, do not print calorie totals.
- Prep batch list timed to Window. No invented cook times if not implied by Gear.
- Leftover reuse rules using only planned dishes.
- Gaps list: missing staples that blocked a meal. Never fill them.
- Banner: not medical or diet advice. Quote Never and Banned.
- Compliance pass: cut invented calories, brands, and shopping filler. Format as Format.
If a step asks for a version lock, quote the version from Inputs in the output. If a step asks for a refuse list, keep the refuse list in the published artifact, not in a sidebar you delete. Reviewers should see what the model was not allowed to do.
No calorie invent when macros are blank
Most failures are the same shape: a missing field gets a confident fill. A conversion rate appears. A Gradle task appears. A flash point appears. A caption appears on a job that asked for slide text only. Your review is to search the draft for numbers, names, and commands, then grep Inputs. No match means cut.
Honor the constraints as hard stops, not vibes:
- Pantry-and-macros meal-prep only. Not a grocery invent list and not medical advice.
- Never invent calorie counts, macros, or ingredients absent from Inputs.
- If Macros is NONE, omit numeric nutrition totals.
- Honor Excludes strictly.
- No emojis.
When the card says not legal advice, not certification, not an exam dump, or not a caption engine, that sentence belongs at the top of the output. Deleting it to look more finished is how you inherit risk.
Keep the not-medical-advice banner
Finish with the compliance pass the prompt already asks for. Quote the banned-word hits. Cut them. Print character counts when the job has a cap. Print word counts when the job has a budget. List gaps as gaps. Five missing facts are more useful than one smooth paragraph.
Tags on the card (meal prep from pantry, macros pantry meal plan, no invented calories) are a reminder of the job shape, not an invitation to wander into a neighboring cluster. If you need a different surface, open a different PromptDig card rather than stretching this one.
Fill the card, then run
Replace every bracket. Run on ChatGPT, Claude, or Gemini. Read the ledger first, then the artifact. If the model invents a commit, KPI, DOI, PEL, bid, or logo, discard the run. Tighten Inputs. Run again. Share the filled card that survived, not the first draft that sounded done.