Step 1 of 7

Your household

The basics that shape every meal plan.

How many people are you feeding?

Just us two 2 adults + 1 kid 2 adults + 2 kids 2 adults + 3 kids Other…

Include ages if you have children — it helps with portion size and kid-friendly suggestions.

Where are you based?

Used for seasonal produce suggestions and local grocery context.

Weekly grocery budget (optional)

Give a number you actually try to hit, not an aspirational one.

Step 2 of 7

Dietary needs

Hard rules and soft preferences — the system will apply these to every plan without you having to remind it.

Hard restrictions — never include, no exceptions

Allergies, intolerances, religious rules, lifestyle choices. Be specific.

Soft preferences — avoid where possible

Things you don't love but won't cause a crisis if they sneak in occasionally.

Step 3 of 7

Picky eaters

Specific dislikes per person. The AI uses these to suggest swaps at the table — not entirely different meals.

Tip: "Won't eat mushrooms" is more useful than "fussy eater". Be as specific as you can — it makes suggestions much smarter.

Anyone with no restrictions? (optional note)

Step 4 of 7

Your goal

This shapes how the system builds your plans — not as a diet, but as a background priority.

Health goal

Lose weight gradually without calorie counting More energy, less afternoon slump Build muscle / increase protein Eat healthy, real nourishing food More variety — we're stuck in a rut Something else…

Additive-free priority

Strict — no numbers, no exceptions. We read every label. Moderate — avoid the obvious ones but not stressed about everything. Relaxed — whole food focus, not worried about every ingredient.

Whole food commitment

High — we make most things from scratch. Medium — some quality shortcuts are fine (tinned fish, good stock, etc.). Flexible — weeknights need shortcuts; we prioritise on weekends.

Step 5 of 7

Your schedule

So the AI knows to suggest a slow cooker meal on swimming nights — not a 45-minute stir-fry.

Typical weeknight cooking time

20 min 30 min 45 min 60 min

Busy nights — need a quick or slow-cooker meal

Nights with more time (optional)

Batch cooking & freezer meals

Yes, I batch cook No, fresh each week

Cooking ability

Beginner — I follow recipes step by step Home cook — comfortable with most weeknight recipes Confident — I improvise and adjust freely Advanced — I enjoy complex dishes

Step 6 of 7

Proteins & flavours

What your family actually eats and enjoys — so suggestions feel like yours, not generic.

Proteins to avoid

Protein source preference

Supermarket Butcher Both

Heat / spice level

No spice Mild Medium Hot

Flavours we love

Flavours to avoid

Step 7 of 7

Your recipe library

The more you fill in here, the more personalised your plans become. The AI draws from your library before making anything up.

Trusted recipe creators (optional but powerful)

Your recipe library — meals your family already loves

The AI will suggest these first. Add as many as you like.

Meals to never suggest (optional)

Anything else for the AI? (optional)

🎉

Your file is downloading

Your personalised Family Dinner Method system prompt has been generated with your family profile already inside it.

What to do with your file

1

Open Claude.ai and create a new Project (free or paid account).

2

Go to Project Settings → "Set instructions for Claude" → paste everything from your downloaded file.

3

Open a new chat inside that Project and type:
make this week's plan

4

That's it. Your personalised meal OS is running. Use commands like budget week, swap Monday or use up chicken to adapt any plan.