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From grimoire
Builds a weekly meal preparation system for batch cooking, portioning, and storing meals to reduce daily cooking time while maintaining nutrition.
How this skill is triggered — by the user, by Claude, or both
Slash command
/grimoire:design-meal-prep-systemThe summary Claude sees in its skill listing — used to decide when to auto-load this skill
Build a repeatable weekly system for batch cooking, portioning, and storing meals so daily nutritional needs are met without daily cooking effort.
Share bugs, ideas, or general feedback.
Build a repeatable weekly system for batch cooking, portioning, and storing meals so daily nutritional needs are met without daily cooking effort.
Adopted by: Academy of Nutrition and Dietetics (AND) in its meal planning guidelines; USDA MyPlate home cooking initiative; adopted by performance nutritionists for elite athletes (NHL, NBA, Olympic programs); recommended by registered dietitians for weight management, disease prevention, and food security improvement. Impact: Larson et al. (2019) found adults who meal prep eat ~2 more servings of vegetables per day than non-preppers; meal preppers consume 150-200 fewer calories per day on average; a Cornell University study found home meal prep reduces weekly food spend by 30-50% compared to equivalent restaurant eating; meal prep reduces daily decision fatigue around food by ~40% per self-report surveys. Why best: Meal prep separates the cognitive work (planning, choosing, deciding) from the physical work (cooking, portioning) and concentrates the physical work into a single high-efficiency session. This produces consistent nutritional quality throughout the week while reducing total time spent on food by 60-75% compared to cooking from scratch daily.
Sources: Larson N et al. "Meal planning, cooking, and home food environments" Public Health Nutrition 22(12), 2177-2188 (2019); AND Evidence Analysis Library, Meal Planning (2020); USDA MyPlate Kitchen Planning Guide (2022).
Audit current eating patterns — Document what is actually eaten in a typical week: meal times, common foods, skipped meals, and takeout frequency. This baseline reveals where the prep system needs to solve real problems, not hypothetical ones.
Define nutritional targets — Determine caloric target and macronutrient split (protein/carbohydrate/fat) based on goals (weight loss, maintenance, muscle gain, general health). Use USDA MyPlate or consult a registered dietitian for personalized targets. Every prep session should be designed to hit these targets across the week.
Select the core protein sources — Choose 2-3 proteins per week (e.g., chicken thighs, ground turkey, eggs, lentils). Batch-cook all proteins in one session. Variety prevents palate fatigue; more than 3 creates prep complexity that reduces adherence.
Select the core carbohydrate and grain sources — Choose 1-2 grains or starches (e.g., brown rice, quinoa, sweet potatoes). Cook in large batches — grains hold 5-7 days refrigerated and freeze well. These form the base of most meals.
Select a vegetable rotation — Choose 3-4 vegetables with different preparation needs: some roasted (longer shelf life, concentrated flavor), some raw (for freshness and crunch), one optional fresh (day-of). Roasted and raw vegetables prep simultaneously with minimal active effort.
Design a flavor system — Create 2-3 sauce or seasoning profiles per week (e.g., Mediterranean: lemon/olive oil/herbs; Asian: ginger/soy/sesame; Tex-Mex: cumin/lime/chili). The same batch-cooked protein and grain taste different with different sauces — this is the key to variety without repeated cooking.
Build the prep session schedule — Designate a 2-3 hour weekly prep session (Sunday or a consistent day). Sequence: grains first (longest cook, unattended); proteins second; vegetables third; sauces last. Use oven, stovetop, and instant pot simultaneously to maximize throughput.
Portion and label containers — Portion into meal-sized containers immediately after cooking, before refrigeration. Label with contents and prep date. Use 1-2 cup containers for components (not pre-assembled meals) to allow flexible mixing throughout the week.
Plan the assembly map — Write a simple weekly plan: which components go together for each day's meals. This takes 5 minutes and eliminates the daily "what do I eat" decision that leads to defaulting to takeout.
Review and adjust weekly — After 2-3 cycles, assess: what went uneaten (reduce quantity or drop from rotation), what ran out by Wednesday (increase quantity), and what caused the most friction (simplify). Iterate until the system requires minimal effort to maintain.
npx claudepluginhub jeffreytse/grimoire --plugin grimoireBuilds a structured weekly meal plan aligned to caloric targets, macronutrient goals, and lifestyle constraints.
Applies dietetic communication best practices for client education, meal planning, behavior change counseling, and health literacy adaptation.
Teaches cooking through culinary principles, food science, and flavor architecture. Covers technique, troubleshooting, menu planning, and cultural cuisine.