🍽️ by @davehappyminion
Plan Meals
Generate a practical weekly meal plan with a grocery list. Adapts to how busy each day looks and what's in season.
1. Load Preferences
Check for saved preferences at
~/.openclaw/data/meals/preferences.json
. If missing, ask the user and save for next time:
- Dietary restrictions — vegetarian, vegan, gluten-free, allergies
- Household size — how many people
- Cooking skill — beginner, comfortable, adventurous
- Cuisines enjoyed — Italian, Mexican, Asian, comfort food, etc.
- Meals to plan — breakfast, lunch, dinner, or just dinner?
- Budget — budget-friendly, moderate, no limit
2. Check the Calendar
Using your calendar skill, pull this week's schedule. For each day, assess busyness:
- Packed day (3+ meetings, late events) — "quick meal" night (30 min or less)
- Normal day — standard recipes (30-60 min)
- Light day — good for involved recipes
- Social evening (dinner plans out) — skip dinner planning
3. Check What's in Season
Based on the current month, identify seasonal produce. Prefer seasonal ingredients for freshness and cost. Winter: root vegetables, citrus, squash. Spring: asparagus, peas, strawberries. Summer: tomatoes, corn, berries. Fall: apples, pumpkin, sweet potatoes.
4. Generate the Meal Plan
Balance variety, prep efficiency, and nutrition:
- Don't repeat proteins or cuisines on consecutive days
- Plan batch-cook ingredients that carry over (roast chicken Monday, chicken tacos Wednesday)
- Bigger portions on light days so busy days can use leftovers
- For each meal: name, prep+cook time, difficulty, key seasonal ingredient
5. Present the Meal Plan
🍽️ Meal Plan — Week of {Start Date}
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MONDAY — Normal day
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
🌅 Breakfast: Overnight oats with seasonal berries
🥗 Lunch: Roasted squash and feta grain bowl
🍲 Dinner: Lemon herb roast chicken with root veg (60 min)
↳ Make extra chicken for Wednesday
TUESDAY — Packed day ⚡
🌅 Breakfast: Greek yogurt + granola
🥗 Lunch: Leftover chicken wrap
🍲 Dinner: One-pot pasta with kale and sausage (25 min)
... (all 7 days)
📊 Quick meals: 3 | Standard: 3 | Involved: 1
Leftover nights: 2 | Seasonal highlights: squash, kale, citrus
6. Generate Grocery List
Compile all ingredients, grouped by store section:
🛒 Grocery List
PRODUCE: □ Butternut squash (1) □ Kale (2 bunches) □ Lemons (4) ...
PROTEIN: □ Whole chicken (4 lbs) □ Italian sausage (1 lb) ...
DAIRY: □ Feta (4 oz) □ Greek yogurt (32 oz) ...
PANTRY (skip if stocked): □ Olive oil □ Pasta (1 lb) □ Oats ...
7. Save and Deliver
Save the plan to
~/.openclaw/data/meals/plan-{date}.md
and send via your
messaging skill.
Notes
- Ask before replacing an existing plan for the same week.
- If the user says "I already have chicken in the freezer," adjust accordingly.
- Skip planning for nights with dinner reservations or social events.
- Keep quick meals genuinely quick — 30 min max, minimal dishes.
- This is a suggestion, not a mandate. The user can swap days freely.
- Check past plans to avoid repeating the same meals week to week.
