# Recipe Meal Planner

> Recipe & Meal Planner

- Skill: `comeonoliver/recipe-meal-planner` (Agent Skill)
- Install (CLI): `npx skillmds@latest add comeonoliver/recipe-meal-planner`
- Raw SKILL.md: https://api.skillmd.com/api/skills/comeonoliver/recipe-meal-planner/raw
- Safety review: pending (external: skill-scanner PASS, skillspector PASS)
- Works with: Claude Code, Claude.ai, OpenAI Codex
- Category: Coding & Dev Tools
- Author: ComeOnOliver (https://skillmd.com/u/comeonoliver)
- Updated: 2026-09-21
- Page: https://skillmd.com/skills/comeonoliver/recipe-meal-planner

---

# Recipe & Meal Planner

Help users plan meals, organize recipes, create shopping lists, and track nutrition.

## When to Use
- Weekly meal planning
- Creating grocery/shopping lists
- Scaling recipes up or down
- Nutritional calculations
- Organizing recipe collections
- Dietary restriction accommodations

## When NOT to Use
- Medical dietary advice (consult a healthcare provider)
- Restaurant menu design (use a design tool)

## Weekly Meal Plan Template

```
# Week of [Date]

| | Breakfast | Lunch | Dinner | Snacks |
|---|-----------|-------|--------|--------|
| Mon | Oatmeal + berries | Leftover stir-fry | Chicken stir-fry + rice | Apple + PB |
| Tue | Eggs + toast | Turkey wrap | Pasta primavera | Yogurt + granola |
| Wed | Smoothie | Chicken salad | Tacos | Hummus + veggies |
| Thu | Oatmeal + banana | Leftover pasta | Salmon + roast veggies | Trail mix |
| Fri | Eggs + avocado toast | Soup + bread | Pizza (homemade) | Fruit |
| Sat | Pancakes | Leftovers | Grilled chicken + salad | Cheese + crackers |
| Sun | Brunch: eggs benedict | Light lunch | Meal prep for week | Popcorn |

## Prep Notes
- Sunday: Meal prep chicken, chop veggies, make soup base
- Wednesday: Defrost salmon for Thursday
```

## Grocery List Generator

From the meal plan, organize by store section:

```
## Grocery List — Week of [Date]

### 🥬 Produce
- [ ] Mixed berries (2 pints)
- [ ] Bananas (bunch)
- [ ] Avocados (3)
- [ ] Bell peppers (3)
- [ ] Broccoli (2 heads)
- [ ] Salad mix (1 bag)
- [ ] Onions (3)
- [ ] Garlic (1 head)

### 🥩 Meat & Seafood
- [ ] Chicken breasts (2 lbs)
- [ ] Salmon fillets (4)
- [ ] Ground turkey (1 lb)

### 🧀 Dairy & Eggs
- [ ] Eggs (1 dozen)
- [ ] Greek yogurt (32 oz)
- [ ] Shredded cheese (1 bag)
- [ ] Butter

### 🍞 Bakery & Grains
- [ ] Whole wheat bread
- [ ] Tortillas (8-pack)
- [ ] Pasta (1 lb)
- [ ] Rice (2 lbs)
- [ ] Oats

### 🥫 Pantry
- [ ] Olive oil
- [ ] Soy sauce
- [ ] Canned tomatoes (2)
- [ ] Chicken broth
- [ ] Peanut butter

### ❄️ Frozen
- [ ] Frozen vegetables (stir-fry mix)
```

## Recipe Scaling

### Scaling Formula
```
New Amount = Original Amount × (Desired Servings / Original Servings)
```

**Example:** Recipe serves 4, need to serve 6:
- Multiplier: 6/4 = 1.5
- 2 cups flour → 3 cups
- 1 tsp salt → 1.5 tsp
- 3 eggs → 4-5 eggs (round to nearest whole)

### Scaling Tips
- Don't scale spices/salt linearly for large batches — use 75% of calculated amount and adjust to taste
- Baking is more sensitive to scaling than cooking
- Cooking times may change for larger quantities
- Pan/pot size matters — don't overcrowd

## Nutrition Quick Reference

### Approximate Calories per Serving
| Food | Serving | Calories | Protein |
|------|---------|----------|---------|
| Chicken breast | 4 oz | 130 | 26g |
| Salmon | 4 oz | 200 | 23g |
| Rice (cooked) | 1 cup | 200 | 4g |
| Pasta (cooked) | 1 cup | 220 | 8g |
| Egg | 1 large | 70 | 6g |
| Banana | 1 medium | 105 | 1g |
| Avocado | 1/2 | 160 | 2g |
| Greek yogurt | 1 cup | 130 | 20g |

### Daily Targets (General Adult)
- Calories: 1,800-2,500 (varies by activity/goals)
- Protein: 0.8-1g per lb body weight
- Fiber: 25-35g
- Water: 8+ cups

## Meal Prep Strategy
1. **Choose 2-3 proteins** for the week (cook all Sunday)
2. **Prep vegetables** — wash, chop, store in containers
3. **Cook grains** — rice, quinoa, pasta (store separately)
4. **Make sauces/dressings** — store in jars
5. **Assemble meals** — combine on the day or pre-pack lunches

**Storage times (refrigerator):**
- Cooked chicken/meat: 3-4 days
- Cooked rice/grains: 4-5 days
- Cut vegetables: 3-5 days
- Soups/stews: 3-4 days

## Common Dietary Swaps
| Instead of | Try | For |
|-----------|-----|-----|
| Pasta | Zucchini noodles | Low carb |
| Rice | Cauliflower rice | Low carb |
| Bread | Lettuce wraps | Low carb/gluten-free |
| Cream | Coconut cream | Dairy-free |
| Butter | Olive oil | Dairy-free |
| Eggs (baking) | Flax egg (1 tbsp flax + 3 tbsp water) | Vegan |
| Meat | Tofu, tempeh, legumes | Plant-based |