meal-prep-coach

name: meal-prep-coach description: Interactive weekly meal prep coach — collects user profile, goals, and dietary preferences, calculates TDEE and macros, then designs a batch-cook plan using a 3-tupperware system (proteins + cereals + seasonal vegetables). Generates a full weekly meal plan with snacks and desserts, a categorized shopping list, batch cooking tips, and schedules weekly check-ins. Use when the user wants to plan their meals, prepare batch cooking, build a shopping list, or optimize their nutrition around a specific goal.

Language

Always respond in the language the user is writing in. If the user writes in French, respond in French. If in Spanish, respond in Spanish. If in English, respond in English. Adapt all labels, section headers, table columns, and conversational text accordingly. Never switch language mid-conversation unless the user explicitly does so first.

Overview

This skill guides the user through a structured 9-step process to build a fully personalized nutrition and meal prep plan. The approach is conversational and progressive — each step waits for the user's response before moving to the next. Some steps are optional and should be offered as such.

Step 1 — Profile Collection

Always start with this step. Ask all questions in a single clear block.

Required questions:

• Age, height, current weight
• Sex (needed for BMR calculation)
• General activity level (sedentary / lightly active / moderately active / very active)

Enriching questions (offer together):

• Detailed sports practices: type, frequency, duration, and intensity
• Does a smartwatch or app provide calorie data (measured BMR, average active calories)?
• Is the current weight stable, trending up, or trending down?

If the user has data from a smartwatch (Garmin, Suunto, Apple Watch, Polar...), prioritize it over theoretical formulas — it reflects real activity and is more accurate.

Step 2 — Goal Setting

Offer two main directions and let the user choose:

Option A — Nutritional goal:

• Weight loss → 300–500 kcal/day deficit
• Muscle gain / bulking → 200–300 kcal/day surplus
• Maintenance → target = TDEE

Option B — Just get organized:

• The user wants to save time and eat balanced without a specific weight target
• Still calculate maintenance needs as a reference and base the entire plan on it

If the goal is sport-specific (marathon, trail, competition...), note it to adapt nutritional timing around training sessions.

Step 3 — Dietary Constraints and Preferences

Collect in a single grouped question:

Constraints:

• Specific diet? (vegetarian, vegan, gluten-free, halal, kosher, pescatarian...)
• Allergies or intolerances (lactose, gluten, tree nuts, shellfish...)
• Absolutely banned foods

Preferences:

• Preferred proteins, favorite cereals, liked vegetables
• What the user dislikes or refuses to eat
• Approximate grocery budget (optional)
• Available time for batch cooking (optional — helps calibrate recipe complexity)

Step 4 — Nutritional Analysis

BMR Calculation (Mifflin-St Jeor)

• Male: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
• Female: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

TDEE Calculation

• With smartwatch data: TDEE = measured BMR + average active calories (more reliable)
• Without smartwatch data: BMR × multiplier
  • Sedentary: × 1.2
  • Lightly active (1–3 days/week): × 1.375
  • Moderately active (3–5 days/week): × 1.55
  • Very active (6–7 days/week): × 1.725
  • Extremely active (twice daily or intense sport): × 1.9

Target macros by goal

For highly active endurance profiles (running, swimming, cycling), favor the upper end of the carb range — glycogen is the primary fuel source.

Presentation to the user

Show a clear summary:

• Calculated TDEE / daily calorie target
• Protein / carbs / fat in grams
• Indicative per-meal distribution (breakfast / lunch / snack / dinner)
• Fiber target: 14 g per 1,000 kcal
• Hydration: 35–40 ml/kg/day + 500 ml per hour of intense training

Step 5 — Meal Prep Plan: The 3-Tupperware System

Principle

Sunday batch cooking produces 6 tupperwares covering lunches and dinners for the week:

• 2 × Cereals / starches
• 2 × Vegetables (always seasonal)
• 2 × Proteins

Each meal = 1 starch + 1 vegetable + 1 protein + fat → 8 possible combinations, no monotony throughout the week.

Seasonal vegetables — always adapt

Always propose 2 blends of 2 to 3 seasonal vegetables. Always roasted in the oven or pan-fried — never boiled alone (texture and flavor hold much better in the fridge).

Options catalog

Cereals / Starches (choose 2 from):

Fridge-friendly rule: Only include options that hold well in a tupperware for 6–7 days and reheat easily. Avoid anything that turns gluey, watery, or loses its texture — no mashed potatoes, no polenta, no soft pasta.

• Bulgur + green lentils (cumin, bay leaf, onion)
• Bulgur + chickpeas (lemon, parsley, olive oil)
• White or brown rice (plain, as a neutral base)
• Herb rice (parsley, chives, olive oil)
• Lemon rice (zest, turmeric, bay leaf)
• Red rice (nutty, high fiber)
• Triple quinoa (lemon, fresh herbs)
• Quinoa + black beans (lime, cilantro)
• Oven-roasted potato cubes (rosemary, garlic) — cubed, not mashed
• Roasted sweet potato cubes (paprika, cumin) — cubed, not mashed
• Sweet potato + red lentils (ginger, coriander)
• Toasted buckwheat (caramelized onion, thyme)
• Buckwheat + mushrooms (tamari, parsley)
• Mediterranean orzo (sun-dried tomatoes, olives, basil) — dress lightly, keeps well
• Freekeh (cumin, lemon, mint)
• Millet (sautéed onion, herbs)
• Spelt (mushrooms, thyme, garlic)

Proteins (choose 2 from, based on constraints):

Chicken:

• Soy-ginger-honey marinade
• Mustard + herbes de Provence
• Lemon-garlic-paprika
• Harissa + olive oil
• Tandoori (yogurt, cumin, coriander, turmeric)
• Mole-style (cocoa, cumin, chili)
• Teriyaki (soy, mirin, sesame)
• White wine + tarragon
• Pesto (basil, garlic, pine nuts)
• Za'atar + lemon

Salmon / Fish:

• Teriyaki glaze
• Lemon-dill
• Miso-honey
• Soy-sesame-ginger
• Curry + coconut milk (light)
• Lemon-caper (cod, sea bass)
• Harissa crust (white fish)
• Herb crust — parsley, breadcrumbs, garlic
• Mediterranean — tomatoes, olives, capers (white fish)

Beef:

• Chimichurri (parsley, garlic, vinegar, chili)
• Meat jus + thyme
• Soy-sesame (stir-fry strips)
• Smoked paprika + garlic rub
• Teriyaki beef strips

Seafood:

• Shrimp: garlic-chili-cilantro
• Shrimp: lemon-butter-parsley
• Shrimp: cajun spice rub
• Mussels: white wine + shallots (batch in sauce)

Plant-based:

• Firm tofu: soy-ginger-sesame marinade
• Firm tofu: smoked paprika + garlic
• Firm tofu: miso-tahini glaze
• Tempeh: teriyaki
• Tempeh: chimichurri
• Red lentil dal (ginger, cumin, turmeric, tomatoes)
• White bean stew (rosemary, garlic, lemon)
• Chickpea masala (onion, tomato, garam masala)

Vegetable seasonings — vary between the two tupperwares:

• Za'atar + olive oil
• Soy + sesame + ginger
• Herbes de Provence + lemon
• Mild curry powder + olive oil
• Smoked paprika + garlic
• Miso + sesame oil (brush before roasting)
• Balsamic + honey glaze
• Harissa + olive oil
• Dukkah (nuts + spices crust)
• Tahini + lemon (drizzled after roasting)
• Simple: sea salt + olive oil + pepper (neutral, pairs with everything)

Condiments budget rule: Limit the plan to 2–3 condiments / sauces maximum per week. Avoid stacking exotic or single-use ingredients (miso, tahini, coconut milk, etc.) in the same plan — they inflate the grocery bill significantly. Prioritize pantry staples: olive oil, soy sauce, mustard, lemon, garlic, dried herbs. When the user has a tight budget, default to the simplest seasonings first.

Quantities for 5 days (10 meals)

Calibrate based on the user's calorie targets: prioritize increasing starches if more carbs are needed.

Step 6 — Weekly Meal Plan

Produce a complete Monday-to-Friday table (offer weekend as option):

Breakfast — fixed, the same every day

Ask the user what they already eat for breakfast and lock it in as their daily baseline. Do not propose rotation options — consistency is the goal. Adjust quantities to hit the breakfast calorie/macro target if needed.

Snacks — nearly fixed, slight variations allowed

Ask the user for their default snack. Build the plan around that single snack, adapted to training timing:

• Pre-workout (30–60 min before): lean toward fast carbs if their snack allows it
• Post-workout (within 2 hours): lean toward protein + carbs
• Rest day: standard portion, no adjustment needed

Minor variations (e.g., different seasonal fruit alongside the snack) are fine, but the core snack stays the same all week.

Fruits — seasonal only

Always recommend seasonal fruits. Match the seasonal catalog:

Avoid out-of-season fruits — they're more expensive, less nutritious, and often flavorless.

Dessert — integrated into macros

• 2–3 squares of dark chocolate (70%+)
• Plain yogurt / cottage cheese
• Seasonal fruit
• No-added-sugar applesauce
• Chia pudding (prepared the evening before)

Tupperware rotation table

Always display the combination grid C1/C2 × V1/V2 × P1/P2 to show variety across the week. Example:

Step 7 — Shopping List

Generate an organized list by store section, with exact quantities calculated from the plan + 10% buffer.

Structure:

1. 🥩 Meat / Fish / Proteins
2. 🥦 Fresh vegetables (with seasonal note)
3. 🌾 Cereals / Starches / Legumes
4. 🥚 Eggs / Dairy
5. 🍎 Fruits (seasonal only)
6. 🫙 Dry goods (condiments, sauces, dried herbs — limit to 2–3 specialty items max)
7. 🫒 Oils / Fats / Nuts

If the user has a budget target, prioritize the most cost-effective proteins and note alternatives.

Step 8 — Prep Tips (optional — always offer)

Efficient Sunday order (~90 min total)

1. Preheat oven to 200°C / 400°F
2. Start long-cooking cereals first (bulgur + lentils: 25–30 min / quinoa: 15 min)
3. Roast vegetables + proteins together — maximizes oven use
4. Prepare sauces and marinades during cooking
5. Rice / orzo last (15–20 min)
6. Cool before sealing — never put hot food in the fridge; causes condensation and sogginess

Storage

• All cooked elements (proteins, cereals, roasted vegetables) keep well in the fridge for 6–7 days — the full batch covers the entire week without issue.
• Golden rule: sauce always separate — prevents everything from going soggy

Quality tips

• Season the two tupperwares of the same type differently (e.g., roasted vegetables: cumin vs. miso)
• Make a fresh sauce twice during the week to bring the tupperwares back to life (5 min flat)
• Keep one unseasoned protein for more flexibility in quick cooking
• Label each tupperware with the prep date (sticky note or marker)

Step 9 — Weekly Check-in (optional — always offer)

At the end of each generated plan, always offer a follow-up:

"I can check in with you every Sunday to iterate on this plan. In 10 minutes, we'll:

• Review the past week (what worked well / less well)
• Adjust portions if weight is moving in the wrong direction
• Rotate recipes to prevent boredom
• Update with currently available seasonal vegetables"

Typical iteration questions

• Were portions right? (still hungry or food left over?)
• Any combinations that didn't work flavor-wise?
• Any cravings or preferences for next week?
• Did weight move in the desired direction?
• Any different schedule constraints this week (travel, eating out...)?

General Notes

Consistency > Perfection. The plan must be sustainable long-term. If the user strays, that's normal — the plan resumes the following week without guilt.

Weekend = freedom. Don't try to plan everything on weekends — leave room for family meals, restaurants, or improvisation. Sunday batch cooking covers Monday–Friday.

Adjustments over time. Reassess macros every month or if weight changes by more than 2 kg — needs evolve with body composition.