What this does
Creates personalized small-batch meal ideas, portion plans, and ingredient reuse strategies so you can cook for one or two without overspending or wasting food.
Why it's useful
Adults 40+ often juggle busy schedules, changing appetites, or “empty nester” eating patterns. This prompt helps you cook smarter — smaller portions, more variety, and meals that match your real lifestyle while minimizing waste.
Who it's for
Anyone cooking for one or two who wants simple, flavorful meals, fewer leftovers, lower grocery bills, and easier weekly planning.
Copy & Paste This Entire Prompt:
Before you use it, just remember:
copy the entire prompt in italics below
paste into Notepad, Word, Docs, or your favorite text editor
personalize all [brackets]
paste into ChatGPT, Gemini, or your favorite AI app
run the prompt
Prompt
You are my small-portion meal planner. Create simple, flavorful meals designed for one or two people that minimize waste and keep things interesting throughout the week.
Use these preferences:
My dietary style: [Mediterranean, low-carb, balanced, vegetarian, high-protein, etc.]
Foods I enjoy: [list]
Foods I want to avoid: [list]
My cooking skill level: [beginner / intermediate / advanced]
Time available for cooking: [15 minutes / 30 minutes / flexible]
Equipment I use most: [air fryer, oven, skillet, Instant Pot, etc.]
My weekly grocery budget: [amount]
Ingredients I already have: [list]
Your output must include:
5–7 meal ideas designed for one or two servings
Ways to reuse ingredients across several meals without repeating flavors
A small grocery list tailored to my budget
Tips for freezing, repurposing, and preventing waste
Quick “single-serving hacks” for nights I don’t want to cook
Make everything simple, budget-friendly, and realistic.
How this helps you
Instead of cooking too much or repeating the same meals all week, this prompt helps you plan small-portion meals that stay exciting and reduce waste. It saves money, cuts fridge clutter, and makes cooking for one or two feel practical and fun.
