01
Pick two bases and three sauces
Components beat monoliths.
Made for Administrators
Meal Prep for a Solo Busy Week Without Eating the Same Sad Chicken Five Times
Also useful for: Auto Mechanics, Bankers, Chief of Staff, Clinical Psychologists, Counselors, EMTs, Engineers, IT Specialists, Landscapers, Program Managers, Project Managers, Psychiatrists, Retail Owners, Speech-Language Pathologists, Surgeons
25 min
Intermediate
Everyday Life
Need to Cut Spending
Mix bases and sauces so prep once still feels like different meals.
We'll use them to write your prompt.
Completed ✓
Make Your Play
Give us the situation. We’ll build the prompt.
Solo meal prep fails on boredom and portion math.
Your answers save as you type.
What you'll do
This is the plan inside your prompt. Add your details first. Then follow these steps with ChatGPT or Claude.
02
Map meals to calendar
Label containers by day or mix-at-eat.
03
Build the shopping list
One trip, no 9pm runs.
04
Script the 90-minute prep
Order matters.
Make Your Play
Meal Prep for a Solo Busy Week Without Eating the Same Sad Chicken Five Times
Tell us what the prompt needs to know
Start with the questions below. Each answer personalizes the playbook and builds the prompt you’ll use at the end.
Your situation
Which nights home, time cap, microwave at work?
0/10000
Allergies, preferences, what you hate repeating.
0/10000
Cap, store type, delivery constraints.
Containers, air fryer, slow cooker.
This playbook was updated. Review your inputs before copying.
What you'll do
Check a step when you finish it.
01
Pick two bases and three sauces
Components beat monoliths.
02
Map meals to calendar
Label containers by day or mix-at-eat.
03
Build the shopping list
One trip, no 9pm runs.
04
Script the 90-minute prep
Order matters.
Fill in the fields above to generate your prompt preview.
Assembled prompt
Beginner instructions
Fill the fields with this week’s real details. Incomplete notes beat invented polish.
Run the assembled prompt, answer follow-ups with specifics, then copy the deliverable into your own doc and verify names and numbers.
Advanced instructions
Add constraints the model can’t see: politics, licensing, cash timing, union rules, or family bandwidth.
After the first pass, ask it to attack the weakest assumption in the draft.
Use this when
Work week stacked, trying to cut delivery spend, or restarting cooking after a break.
You'll need
- Evenings you actually cook
- Diet and boredom triggers
- Budget and store
- Equipment on hand
You'll get
- A a five-day meal map, grocery list, and 90-minute prep block plan you can use without rewriting it from scratch.
By the end of this playbook
You will have:
- A a five-day meal map, grocery list, and 90-minute prep block plan you can use without rewriting it from scratch.
Examples
Progress 1 of 4