Skill: meal-planner
Generate a kid-friendly weekly meal plan using the child's food preferences file, with a matching grocery list. Addresses nutrition gaps flagged in the preference file (iron, omega-3, etc.).
Usage
/meal-planner
/meal-planner --days 5
/meal-planner --days 7 --focus iron
/meal-planner --child lexi --days 7 --save
Arguments
| Argument |
Default |
Description |
--child |
auto-detect from user_docs/kid_profile/ |
Child name (matches <name>_profile.md) |
--days |
7 |
Number of days to plan (5 = weekdays only, 7 = full week) |
--focus |
(none) |
Nutrition focus: iron, omega3, calcium, vitamin-d — prioritizes foods that address this gap |
--save |
off |
Save output to user_docs/food/YYYYMMDD_meal_plan.md |
What this skill does
Read food preferences — loads user_docs/food/<child>_food_preference.md
- Likes / dislikes / OK / unknown
- Nutrition TODOs (iron, vitamin D, omega-3, calcium targets)
- Snack ideas already listed
Read child profile — loads user_docs/kid_profile/<child>_profile.md
- Age, activity schedule (swim, lacrosse, etc.) — use to adjust portion guidance for active days
Generate meal plan — produce a markdown table with:
- Breakfast, lunch, dinner for each day
- One snack per day (rotate from snack list)
- Active-day meals (swim days = higher carb/protein)
- If
--focus iron: at least 1 iron-rich item per day
- If
--focus omega3: fish appears at least once
Generate grocery list — grouped by category:
- Produce, Protein, Dairy, Pantry, Snacks
- Quantities estimated for the plan (e.g., "salmon fillets × 2")
- Flags any "to try" items included in the plan
Output format:
# Lexi's Meal Plan — Week of [date]
## Schedule context
- Swim: Tue, Thu 5:00–5:30pm → higher carb/protein dinner those nights
- [other activity days if applicable]
## Meal Plan
| Day | Breakfast | Lunch | Dinner | Snack |
|-----|-----------|-------|--------|-------|
| Mon | ... | ... | ... | ... |
...
## Nutrition check
- Iron: ✅ [list days/meals]
- Omega-3: ✅ [day + meal]
- Calcium: ✅ milk target met [X]/7 days
## Grocery List
### Produce
- Broccoli (1 head or bag)
- ...
### Protein
- Salmon fillets × 2
- ...
### Dairy
- Milk (2 gallons for week target)
- ...
### Pantry
- ...
### Snacks (pre-pack)
- ...
Rules
- Never include disliked foods: no tomatoes, pickles, onions, spicy items, eggs
- Variety: no meal repeated more than twice in the week
- Age-appropriate: all meals suit a ~7-year-old in terms of complexity and portion
- Practical: meals are things a parent can make on a weeknight (≤30 min); mark any longer prep meals for weekends
- "To try" items: flag clearly with 🆕 in the meal plan — never presented as an established like
- Nutrition over novelty: if iron/omega-3 targets aren't met by preferred foods, suggest the most accepted bridge (e.g., fish sticks before sashimi)
Files read
| File |
Purpose |
user_docs/food/<child>_food_preference.md |
Likes, dislikes, nutrition gaps, snack list |
user_docs/kid_profile/<child>_profile.md |
Age, activity schedule for calorie/macro adjustment |
Files written
| File |
When |
user_docs/food/YYYYMMDD_meal_plan.md |
Only when --save is passed |
Example run
/meal-planner --days 7 --focus iron --save
Reads Lexi's food preferences and profile, generates a 7-day plan with iron-rich meals every day, and saves to user_docs/food/20260401_meal_plan.md.
1---2name: meal-planner3description: Skill: meal-planner4---56# Skill: meal-planner78Generate a kid-friendly weekly meal plan using the child's food preferences file, with a matching grocery list. Addresses nutrition gaps flagged in the preference file (iron, omega-3, etc.).910---1112## Usage1314```15/meal-planner16/meal-planner --days 517/meal-planner --days 7 --focus iron18/meal-planner --child lexi --days 7 --save19```2021### Arguments2223| Argument | Default | Description |24|----------|---------|-------------|25| `--child` | auto-detect from `user_docs/kid_profile/` | Child name (matches `<name>_profile.md`) |26| `--days` | `7` | Number of days to plan (5 = weekdays only, 7 = full week) |27| `--focus` | (none) | Nutrition focus: `iron`, `omega3`, `calcium`, `vitamin-d` — prioritizes foods that address this gap |28| `--save` | off | Save output to `user_docs/food/YYYYMMDD_meal_plan.md` |2930---3132## What this skill does33341. **Read food preferences** — loads `user_docs/food/<child>_food_preference.md`35 - Likes / dislikes / OK / unknown36 - Nutrition TODOs (iron, vitamin D, omega-3, calcium targets)37 - Snack ideas already listed38392. **Read child profile** — loads `user_docs/kid_profile/<child>_profile.md`40 - Age, activity schedule (swim, lacrosse, etc.) — use to adjust portion guidance for active days41423. **Generate meal plan** — produce a markdown table with:43 - Breakfast, lunch, dinner for each day44 - One snack per day (rotate from snack list)45 - Active-day meals (swim days = higher carb/protein)46 - If `--focus iron`: at least 1 iron-rich item per day47 - If `--focus omega3`: fish appears at least once48494. **Generate grocery list** — grouped by category:50 - Produce, Protein, Dairy, Pantry, Snacks51 - Quantities estimated for the plan (e.g., "salmon fillets × 2")52 - Flags any "to try" items included in the plan53545. **Output format**:5556```markdown57# Lexi's Meal Plan — Week of [date]5859## Schedule context60- Swim: Tue, Thu 5:00–5:30pm → higher carb/protein dinner those nights61- [other activity days if applicable]6263## Meal Plan6465| Day | Breakfast | Lunch | Dinner | Snack |66|-----|-----------|-------|--------|-------|67| Mon | ... | ... | ... | ... |68...6970## Nutrition check71- Iron: ✅ [list days/meals]72- Omega-3: ✅ [day + meal]73- Calcium: ✅ milk target met [X]/7 days7475## Grocery List7677### Produce78- Broccoli (1 head or bag)79- ...8081### Protein82- Salmon fillets × 283- ...8485### Dairy86- Milk (2 gallons for week target)87- ...8889### Pantry90- ...9192### Snacks (pre-pack)93- ...94```9596---9798## Rules99100- **Never include disliked foods**: no tomatoes, pickles, onions, spicy items, eggs101- **Variety**: no meal repeated more than twice in the week102- **Age-appropriate**: all meals suit a ~7-year-old in terms of complexity and portion103- **Practical**: meals are things a parent can make on a weeknight (≤30 min); mark any longer prep meals for weekends104- **"To try" items**: flag clearly with 🆕 in the meal plan — never presented as an established like105- **Nutrition over novelty**: if iron/omega-3 targets aren't met by preferred foods, suggest the most accepted bridge (e.g., fish sticks before sashimi)106107---108109## Files read110111| File | Purpose |112|------|---------|113| `user_docs/food/<child>_food_preference.md` | Likes, dislikes, nutrition gaps, snack list |114| `user_docs/kid_profile/<child>_profile.md` | Age, activity schedule for calorie/macro adjustment |115116## Files written117118| File | When |119|------|------|120| `user_docs/food/YYYYMMDD_meal_plan.md` | Only when `--save` is passed |121122---123124## Example run125126```127/meal-planner --days 7 --focus iron --save128```129130Reads Lexi's food preferences and profile, generates a 7-day plan with iron-rich meals every day, and saves to `user_docs/food/20260401_meal_plan.md`.
WeizhengZhou