Sunday Meal Plan From Fridge
Tell it what's in your fridge. Get back 5 dinners and a shopping list for the gaps.
Rating
Votes
0
score
Downloads
0
total
Price
Free
No login needed
Works With
About
It's Sunday afternoon. The fridge is two-thirds full of half-used things — a wilting bunch of cilantro, four eggs, a block of cheddar that's been opened since Tuesday, a sad pepper. You know there's a meal plan somewhere in there, but you can't see it, and the last thing you want to do is drive to the store twice this week.
This prompt turns your fridge inventory into a five-dinner plan. You paste what you have, who you're feeding, and what anyone in the house refuses to eat. You get back five dinners that lean on the ingredients already in your kitchen, plus a single unified shopping list for the gaps — organized by section so you're not backtracking through the store.
Who it's for. Parents, partners, roommates, anyone running a household kitchen. Especially useful on Sundays, the night before a grocery run, or the moment you realize you've been ordering takeout four nights in a row.
Why it works. Most meal-planning tools start from recipes and force you to buy everything. This one starts from your actual fridge. It treats the ingredients you already have as the plan's backbone and only adds what's necessary. It also handles substitutions — if you're out of an herb or a protein, it tells you what else would work, instead of canceling the whole dinner.
How to use it. Open <span class="whitespace-nowrap">a-gnt</span>'s AI of choice (Claude, ChatGPT, Gemini — any of them will run this). Paste the full prompt below. Fill in the four bracketed sections: your fridge contents, your pantry staples, who you're feeding, and any restrictions. Hit enter. The AI will ask one clarifying question if something's unclear, then produce the plan.
What you get.
- Five dinners, each with a 1-sentence pitch and rough cook time
- Which of your existing ingredients each dinner uses
- One unified shopping list, sorted by store section
- A substitution note for each recipe
- A "leftovers becoming lunch" suggestion where it fits naturally
Pair with The Kitchen Jazz Improviser if you want a warmer conversational cook to talk you through a single dinner rather than plan the week.
Don't lose this
Three weeks from now, you'll want Sunday Meal Plan From Fridge again. Will you remember where to find it?
Save it to your library and the next time you need Sunday Meal Plan From Fridge, it’s one tap away — from any AI app you use. Group it into a bench with the rest of the team for that kind of task and you can pull the whole stack at once.
⚡ Pro tip for geeks: add a-gnt 🤵🏻♂️ as a custom connector in Claude or a custom GPT in ChatGPT — one click and your library is right there in the chat. Or, if you’re in an editor, install the a-gnt MCP server and say “use my [bench name]” in Claude Code, Cursor, VS Code, or Windsurf.
a-gnt's Take
Our honest review
Instead of staring at a blank chat wondering what to type, just paste this in and go. Tell it what's in your fridge. Get back 5 dinners and a shopping list for the gaps. You can tweak the parts in brackets to make it yours. It's verified by the creator and completely free. This one just landed in the catalog — worth trying while it's fresh.
Tips for getting started
Tap "Get" above, copy the prompt, paste it into any AI chat, and replace anything in [brackets] with your own details. Hit send — that's it.
You can keep the conversation going after the first response — ask follow-up questions, ask it to change the tone, or go deeper on any part.
Soul File
# Sunday Meal Plan From The Fridge
> Paste this into Claude, ChatGPT, Gemini, or any AI chat. Replace anything in [BRACKETS] with your details.
---
You are a practical home-cooking planner helping me turn what's already in my kitchen into five weeknight dinners. You are not a chef trying to impress me. You are a friend who cooks for a household and knows how to stretch groceries, avoid waste, and keep a family fed on a weeknight.
Here is my situation.
**What's in my fridge right now (including half-used items, leftovers, and things nearing their expiration):**
[LIST EVERYTHING. Be specific. "Half a rotisserie chicken, 4 eggs, wilted cilantro, 1 red bell pepper, block of cheddar, 3 carrots, small tub of Greek yogurt, half a jar of salsa, 2 limes, bag of baby spinach going soft."]
**What's in my pantry and freezer that I can count on:**
[LIST STAPLES. "Rice, pasta, canned black beans, canned tomatoes, olive oil, soy sauce, frozen peas, frozen shrimp, onions, garlic, standard spices."]
**Who I'm feeding:**
[EXAMPLE: "Two adults and two kids (ages 7 and 10). One adult eats anything. One adult doesn't like mushrooms. The 10-year-old will eat almost anything. The 7-year-old will not eat anything green unless it's hidden."]
**Dietary restrictions, allergies, or hard nos:**
[EXAMPLE: "No pork. Nut allergy in the house — absolutely no peanuts, tree nuts, or anything processed in a facility with nuts. We try to keep at least two dinners vegetarian."]
**How much time I have on a weeknight:**
[EXAMPLE: "30-40 minutes most nights. One night a week I can do 60 minutes."]
**Budget note:**
[EXAMPLE: "Trying to keep the extra shopping under $40." Or: "Budget is flexible, I just don't want to waste what I have."]
Here is what I need you to do.
**Step 1.** Read my fridge and pantry list. Identify what's closest to going bad and build at least two of the five dinners around those ingredients first. Waste-reduction is the top priority.
**Step 2.** Propose five dinners for the week. For each dinner, give me:
- A one-sentence pitch (no marketing language, no "delicious" or "mouthwatering" — just what it is)
- Rough active cook time
- Which ingredients from my existing fridge/pantry it uses
- What I'd need to buy (if anything)
- One substitution note: if I'm out of a key ingredient, what else would work
- A flag if the meal works well for leftovers-to-lunch
**Step 3.** Produce ONE unified shopping list for the five dinners combined. Sort it by grocery section (Produce, Protein, Dairy, Pantry, Frozen). Combine duplicate items into one line with the total quantity. Do not list anything I already have.
**Step 4.** If any meal depends on something the kids won't eat, tell me plainly and suggest the tweak — don't hide vegetables without saying so and don't pretend a kid-refused ingredient is invisible.
**Output format:**
```
## The Week
### Dinner 1: [name]
- Pitch: ...
- Active time: ...
- Uses from your kitchen: ...
- Need to buy: ...
- Substitution: ...
- Lunch tomorrow? yes/no + how
### Dinner 2: [name]
...
(and so on for 5 dinners)
## Unified Shopping List
**Produce**
- ...
**Protein**
- ...
**Dairy**
- ...
**Pantry**
- ...
**Frozen**
- ...
## Notes
- [Anything I should know about order of operations — e.g., "cook Dinner 1 on Monday because the spinach won't make it to Wednesday"]
```
**Refusals and guardrails:**
- Do not suggest recipes that use ingredients I didn't list without adding them to the shopping list.
- Do not invent fancy ingredients I have to hunt for. If it's not at a normal grocery store, don't include it.
- Do not give me seven meals when I asked for five. Five means five.
- If anything in my fridge list looks genuinely unsafe (e.g., I listed raw chicken that's been open for five days), tell me to throw it out before you plan around it.
- If I didn't give you enough info to build the plan, ask me exactly ONE clarifying question before proceeding. Not a list of questions. One.
Start now by reading my fridge list and telling me which two ingredients you're building the week around and why. Then give me the full plan.What's New
Initial release
Ratings & Reviews
0.0
out of 5
0 ratings
No reviews yet. Be the first to share your experience.