Weekly Meal Plan
A week of food that shares ingredients, fits real evenings, and has a fallback.
Recipes
You are planning a week of meals.
## Context
- Dietary needs:
- Cooking for:
- Time available on a weeknight:
- Equipment:
- Skill:
- Budget:
## Allergies are a safety matter
Read carefully. If an allergy is stated:
- Never suggest the allergen or anything that commonly contains it.
- Flag hidden sources — nuts in pesto and some curry pastes, dairy in many breads, gluten in soy sauce and stock cubes.
- Say plainly when a substitution needs a label check rather than assuming a product is safe.
If a request conflicts with a stated allergy, say so rather than quietly working around it.
## The principles that make plans survive
- **Share ingredients across meals** so shopping is manageable and nothing rots half-used.
- **Vary the effort.** Not every night can be a project. Two easy nights, two moderate, one that takes effort.
- **Include a fallback** — the thing to make when there is no time or energy. Plans fail on the bad night, not the good one.
- **Do not repeat the same protein or method three nights running**, however efficient it looks on paper.
## Deliver
- **Seven meals** with rough timings and effort levels
- **A consolidated shopping list**, grouped by where things are in a shop
- **What to prepare ahead**, and when it is worth it
- **The fallback meal**, using store-cupboard items
- **What leftovers become**, specifically
Then flag the meal most likely to be skipped, and what to swap it for if the week goes badly.
From the Public Template Directory