# Plan a week of meals and a shopping list with AI, and check what matters

A household brief, a 5 to 7 day dinner plan that reuses ingredients, and a shopping list by aisle, then the checks that matter: allergen labels, official cooking temperatures and real prices.

Workflows · v1.0 · draft · https://hayzlabs.com/workflows/plan-meals-with-ai/

In short:
- Write a short brief first: who eats, which nights, time per meal, budget, kit, likes and any allergies or medical diets.
- Ask for a 5 to 7 day plan that reuses ingredients, with one shopping list grouped by aisle and quantities.
- Check allergens on the actual labels, cooking temperatures from an official chart, and prices at your shop. Treat nutrition figures as rough.

> [!NOT ADVICE]
> This page is general information. It is not medical or nutrition advice. If anyone in your home has a severe allergy, never rely on an AI recipe or ingredient list: read every label yourself, every time, and follow your allergist's plan.

**Use it when** you want a week of dinners around your budget, time and tastes, and one shopping list.

**Not when** a diet is medical care, such as for diabetes, kidney disease, a severe allergy, an eating disorder or pregnancy. Plan those with a doctor or registered dietitian; an assistant can at most turn their plan into a list. See [Health, money and legal questions: green lights and red lines](https://hayzlabs.com/guides/health-money-and-legal-questions/).

**You need** any chat assistant and your shop's website or app. The steps and prompts are our suggestion.

## Why the checks matter

The studies are small and used older models (the AI systems behind chat assistants), but they agree on where it slips.

- **Allergies.** Asked for 56 diets for people with food allergies, ChatGPT was "generally accurate" but "has the potential to produce harmful diets" ([Niszczota and Rybicka, 2023](https://pubmed.ncbi.nlm.nih.gov/37269717/), peer-reviewed). A 2025 paper notes earlier work where "ChatGPT generated supposedly allergen-free meal plans that contained the allergen" ([Mössinger et al., 2025](https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2025/12_25/EU12_2025_PR_Mo__ssinger_en.pdf), journal article).
- **Calories and nutrients.** In a comparison on 20 user profiles, "ChatGPT provides meal plans of mediocre accuracy in terms of energy intake and nutritional content" ([Papastratis et al., 2024](https://www.nature.com/articles/s41598-024-65438-x), peer-reviewed). For a pregnant woman, Gemini's plans "showed an average calorie deficit of 500 kcal" (Mössinger et al., above).
- **Medical diets.** For single diseases, the share of ChatGPT's diet advice rated appropriate ranged from 55.5% to 73.3%, but for overlapping ones it gave "some contradictory or inappropriate advice" ([Ponzo et al., 2024](https://www.mdpi.com/2072-6643/16/4/469), peer-reviewed).

So the assistant does ideas, reuse and the list. You keep the parts where a mistake hurts.

## Steps

| # | Step | Who | Time | Check |
|---|---|---|---|---|
| 1 | Write the household brief below. List allergies by name, and say how severe. | Person | 10 min | Someone else could shop from it. |
| 2 | Run the plan prompt (the instructions you paste into the chat, below) with your brief. | Person and AI | 3 min | 5 to 7 dinners, each with a time, and one list. |
| 3 | Swap any meal nobody will eat or that breaks a limit, one change at a time. | Person | 5 min | Every night fits the brief. |
| 4 | Check the list against the plan, and cross off what you already have. | Person | 5 min | Every ingredient listed once, with a sensible quantity. |
| 5 | Price the list on your shop's website or app. | Person | 10 min | The total is from the shop, not the model. |
| 6 | In the shop, read the label of every packaged item for anyone with an allergy. | Person | varies | Each label checked, including "may contain". |
| 7 | Cook meat, fish, eggs and leftovers to the temperatures below. | Person | while cooking | A thermometer reading, not the model's word. |

Leave out names and health details nobody needs: "one adult, peanuts, severe" is enough ([What not to paste](https://hayzlabs.com/start/what-not-to-paste/)).

```text title="Household brief · v1.0"
People: <PEOPLE>
Nights to plan: <NIGHTS>
Time per dinner, hands on: <TIME_PER_MEAL>
Budget for the week: <BUDGET>
Kit: <KIT>
Likes and dislikes: <TASTES>
Allergies and intolerances (never include, not even as an option): <ALLERGIES>
Medical diet set by a professional: <MEDICAL_DIET>
Already in the cupboard: <PANTRY>
```

```text title="Week plan prompt · v1.0"
Plan <NIGHTS> dinners for the household below.

Rules:
- Reuse ingredients across meals, and say what carries over to which night.
- Keep each meal within the hands-on time and kit given.
- Never use a listed allergen. Flag ingredients that often contain one
  (sauces, stock, bread, spreads).
- Do not give prices or calorie figures.

Output:
1. A table: night, meal, hands-on time, ingredients used, what carries over.
2. One shopping list grouped by aisle (produce, meat and fish, dairy and
   eggs, bakery, cupboard, frozen), with quantities for <PEOPLE>.
   Leave out what is already in the cupboard.
3. Every item whose label I should check for allergens.

Household brief:
<BRIEF>
```

Replace the following:
- `<PEOPLE>`: such as `2 adults, 2 children aged 6 and 9`.
- `<KIT>`: such as `oven, two hobs, slow cooker`.
- `<ALLERGIES>`: each by name and how severe, or `none`.
- `<MEDICAL_DIET>`: what your doctor or dietitian set, or `none`.
- `<BRIEF>`: your filled-in brief.

**Worked example (illustrative).** Two adults, two children, five nights, no sesame. Monday's roast chicken becomes Tuesday's wraps. In the shop, step 6 finds sesame on the wraps' label, so they are swapped at the shelf.

## What to check yourself

> [!CHECK]
> **Allergens: the label, not the model.** The model does not know the product on your shelf, and recipes change. Read every packaged item's label, every time.

In the US, "The major food allergens are milk, eggs, fish, Crustacean shellfish, tree nuts, peanuts, wheat, soybeans, and sesame", with sesame added from January 1, 2023 ([FDA](https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/food-allergies)). The UK lists 14: celery, cereals containing gluten, crustaceans, eggs, fish, lupin, milk, molluscs, mustard, peanuts, sesame, soybeans, sulphur dioxide and sulphites, and tree nuts ([Food Standards Agency](https://www.gov.uk/government/publications/food-allergy-and-intolerance-advice-for-consumers/food-allergy-and-intolerance-advice-for-consumers)).

"May contain" warnings are not consistent. The FDA says such statements are "not required by law", and the FSA says "There is no specific legal requirement for food businesses to label food with ‘may contain’" ([FSA](https://www.gov.uk/government/publications/food-allergy-and-intolerance-advice-for-consumers/food-allergy-and-intolerance-advice-for-consumers)). So a missing warning does not prove a product is safe.

**Cooking and leftovers: an official chart.** FoodSafety.gov says: "Always use a food thermometer to check whether meat has reached a safe minimum internal temperature" ([FoodSafety.gov](https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures)).

| Food | Safe minimum internal temperature |
|---|---|
| Poultry | 165°F (74°C) |
| Ground meat (beef and pork) | 160°F (71°C) |
| Steaks, roasts and chops (beef and pork) | 145°F (63°C), rest time 3 minutes |
| Fish | 145°F (63°C) or until flesh is no longer translucent and separates easily with a fork |
| Egg dishes | 160°F (71°C) |
| Leftovers and casseroles | 165°F (74°C) |

For leftovers, the USDA says they "must be refrigerated" within 2 hours of cooking (1 hour above 90°F), and "Leftovers can be kept in the refrigerator for 3 to 4 days or frozen for 3 to 4 months" ([USDA FSIS](https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/leftovers-and-food-safety)). If the plan says longer, follow the USDA.

**Prices and quantities: your shop.** Any price the model gives is a guess. Check pack sizes too.

**Nutrition: rough at best.** Calorie figures can be off by hundreds a day.

Reading labels with a phone assistant has its own limits: [Point your phone at it: what AI can and can't tell you from a photo](https://hayzlabs.com/guides/point-your-phone-at-it/).

> [!OUR RULE]
> For anyone with an allergy, nothing goes in the basket until a person has read its label. The model's list starts the checking; it does not end it.

## How to tell it worked

- Every dinner fits your brief, and every ingredient is on the list once.
- The total came from your shop and fits the budget.
- Every packaged item for someone with an allergy had its label read in the shop.
- It has failed if you took the model's word that something was "allergen-free", or used its calories for a medical diet.

> [!LIMIT]
> The studies are small, used old model versions and tested made-up people. Newer models may do better or worse. The temperatures and leftover times are US guidance; follow your own country's food safety agency where it differs.

## Sources

1. Niszczota P, Rybicka I. The credibility of dietary advice formulated by ChatGPT. Nutrition, 2023. Peer-reviewed study. [Link](https://pubmed.ncbi.nlm.nih.gov/37269717/)
2. Ponzo V et al. Is ChatGPT an effective tool for providing dietary advice? Nutrients, 2024. Peer-reviewed study. [Link](https://www.mdpi.com/2072-6643/16/4/469)
3. Papastratis I et al. AI nutrition recommendation using a deep generative model and ChatGPT. Scientific Reports, 2024. Peer-reviewed study. [Link](https://www.nature.com/articles/s41598-024-65438-x)
4. Mössinger J et al. AI nutritional advice for pregnant women from ChatGPT and Gemini. Ernährungs Umschau, 2025. Journal article. [Link](https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2025/12_25/EU12_2025_PR_Mo__ssinger_en.pdf)
5. US Food and Drug Administration. Food allergies. Regulator guidance. [Link](https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/food-allergies)
6. Food Standards Agency. Food allergy and intolerance advice for consumers. Regulator guidance. [Link](https://www.gov.uk/government/publications/food-allergy-and-intolerance-advice-for-consumers/food-allergy-and-intolerance-advice-for-consumers)
7. FoodSafety.gov. Safe minimum internal temperatures. Government guidance. [Link](https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures)
8. USDA Food Safety and Inspection Service. Leftovers and food safety. Government guidance. [Link](https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/leftovers-and-food-safety)