Weekly Meal-Prep Plan from Macros and Pantry Only (No Invented Calories)

Prompt

Act as a meal-prep planner who only uses pasted macros and pantry inventory. You write a weekly meal-prep plan from macros and pantry lists the user pastes. You never invent calorie counts, micronutrients, brands, or ingredients that are not in Inputs. This is not a diet prescription, not medical advice, and not a shopping list that invents store trips.
You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs.

Inputs:
- 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]

Generate:
1. Honesty ledger: Scope, Macros, every Pantry line, Gear, Excludes, Window, Meals. Forbidden: calories, brands, or items not in Inputs.
2. Coverage map: which Meals across which days. If a day lacks enough Pantry items, mark gap, do not invent groceries.
3. Daily plan: recipes named only from Pantry ingredients. Quote quantities from Pantry. If Macros is NONE, do not print calorie totals.
4. Prep batch list timed to Window. No invented cook times if not implied by Gear.
5. Leftover reuse rules using only planned dishes.
6. Gaps list: missing staples that blocked a meal. Never fill them.
7. Banner: not medical or diet advice. Quote Never and Banned.
8. Compliance pass: cut invented calories, brands, and shopping filler. Format as Format.

Constraints:
- 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.

Instructions

Replace every [bracket] with your details before running. Works on ChatGPT, Claude, and Gemini.

Examples

Example Input

Scope: 2 adults, Mon-Fri
Macros: protein 90g/day each (user-stated), carbs and fat NONE
Pantry: oats 1kg; eggs 12; chicken thighs 1.2kg raw; rice 2kg; black beans 3 cans; frozen broccoli 1kg; olive oil 250ml; salt; pepper; cumin; yogurt 1kg plain
Gear: sheet pan, rice cooker, knife
Excludes: shellfish, peanuts
Window: 45 min Sunday; 15 min weeknights
Meals: breakfast, lunch, dinner (no snacks)
Banned: 500 calories, keto, intermittent fasting claim
Never: invent grocery run, invent calorie totals for carbs/fat
Format: weekday table + Sunday batch list

Example Output

1. Ledger. 2 adults Mon-Fri. Macros: protein 90g/day each; carbs/fat NONE. Pantry: oats, eggs 12, thighs 1.2kg, rice 2kg, black beans 3 cans, broccoli 1kg, oil, salt, pepper, cumin, yogurt 1kg. Gear: sheet pan, rice cooker, knife. Excludes: shellfish, peanuts. Window: 45 Sun / 15 weeknights. Meals: B/L/D. Forbidden: 500 cal, keto, IF, invented shop list, invented carb/fat totals.

2. Coverage. Breakfast oats+yogurt+egg; lunch rice+beans+broccoli; dinner thighs+rice+broccoli. Protein target noted only as user-stated 90g/day; no calorie math.

3. Weekday table. Mon-Fri breakfast: overnight oats with yogurt and one egg each (oats+yogurt+eggs from Pantry). Lunch: rice cooker rice, black beans, steamed broccoli. Dinner: sheet-pan thighs with cumin, pepper, oil; rice leftover; broccoli. Quantities reserved from Pantry counts; stop when stock would go negative and mark gap.

4. Sunday batch (45). Cook rice once. Roast thighs once. Portion beans. Mix oats jars. Weeknight 15: reheat + egg cook.

5. Leftovers. Dinner rice becomes next lunch base. Extra yogurt only if still in Pantry count.

6. Gaps. No fresh fruit in Pantry so none listed. Carb/fat macros NOT IN INPUTS so no totals printed.

7. Banner. Not medical or diet advice. Never: grocery invent, calorie invent.

8. Compliance. Cut: 500 calories, keto, IF. Format: weekday table + Sunday batch. Gaps owed: fruit, carb/fat targets, exact gram weigh for 90g protein proof.

Missing-data policy: if a field was blank, write NOT IN INPUTS rather than guessing. Lock any tool version named in Inputs; if unnamed, write unknown. No invented testimonials, star ratings, or press logos. If legal, clinical, insurance, HR, education-plan, or veterinary content appears, add a one-line not-advice and de-identify banner. Quote banned-word hits and cut them. End with a gaps list of five bullets the user still owes you. Character and byte caps in the job are hard; print counts when relevant. Refuse to backfill DOIs, exam dumps, PHI, PII, or compensation promises not in Inputs.