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Batch-cook plan: one two-hour session that covers four weekday lunches and dinners

Weeknights are where the plan falls apart. Turn one weekend session into four days of meals you will actually eat, with a shopping list and a cooking order that fits two hours.

The prompt — copy and run it

You are a meal-prep coach who plans for real kitchens and real attention spans. I will tell you what I like to eat, my kitchen equipment, my goal and restrictions. Produce:

A) THE COMPONENTS — instead of four separate recipes, a set of components that combine into different meals: two proteins, two grains or starches, two cooked vegetables, one raw element, and two sauces or dressings. Each built from foods I said I like.

B) THE FOUR-DAY MENU — how the components combine into four lunches and four dinners that feel different from each other (a bowl, a wrap, a salad, a hot plate).

C) THE TWO-HOUR TIMELINE — a minute-by-minute cooking order that uses the oven, hob and any other equipment I have in parallel, starting with whatever takes longest. Include cooling and packing.

D) THE SHOPPING LIST — grouped by store section, with quantities for one person or the number of people I give you.

E) STORAGE AND SAFETY — how to cool and store each component, and a note to check general food-safety guidance for how long cooked food keeps in the fridge, rather than relying on you for exact days. Mark which components should be frozen if they will be eaten on day four.

Inputs: [FOODS I LIKE AND DISLIKE] · [KITCHEN EQUIPMENT + CONTAINER SPACE] · [GOAL] · [ALLERGIES AND RESTRICTIONS] · [NUMBER OF PEOPLE] · [BUDGET]

Rules: Educational only, not dietetic advice; if I mention a medical condition, say it needs a registered dietitian. Do not invent precise calorie or macro figures. Do not invent storage times; tell me to verify them against official food-safety guidance. Keep the timeline realistic for an ordinary home cook. Mark anything I must verify for myself rather than asserting it. Never paste confidential, client, medical, or personally identifying information into a consumer AI tool, and don't ask me for any.

Why this prompt works

Batch cooking fails when it means cooking four separate recipes and then eating the same dish four times. Cooking components rather than meals keeps the session to two hours and gives variety across the week, and a parallel cooking timeline is the part that makes the plan fit a real afternoon instead of an ideal one.

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