Roux by Melsplains

I stopped keeping
the whole week
inside my own head.

I'd been meal planning for over ten years — notebooks, then AnyList with 500+ recipes saved. Still spent 45 minutes on it every week. Not because I didn't have the recipes. Because all the actual thinking lived in my brain. When I finally built something to hold it instead of me, the whole thing changed.

Free Prompt Kit + Templates Claude.ai or Claude Code Desktop
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Week of April 21 Generated in ~15 min
Monday
Pasta Bolognese
Uses freezer ground beef
Tuesday
Rotisserie chicken + roasted veggies
Busy night — 20 min max
Wednesday
Slow cooker chili
Pantry staples, set and forget
Thursday
Sheet pan salmon + asparagus
On sale at Kroger this week
Friday
Homemade pizza night
Uses leftover chili as topping option

I've been meal planning for over ten years. Started with a notebook. Moved to AnyList — I have 500+ recipes saved there. Still, every week: stand in the kitchen, stare at the freezer, try to hold everything in my brain at once. What did we have last week? Who's busy which nights? Is it going to be too hot to use the oven? What does everyone actually like? I tried apps. I tried Notion. I tried texting "what do you want for dinner" every night like that was a system. (It was not a system.)

The problem was never the recipes. The problem was that all the actual thinking — the scheduling, the constraints, the family rules, what we were tired of — lived entirely in my head. Every single week.

When I started building this system, I had to write out everything my brain was doing automatically — family food rules, protein rotation, which nights needed easy meals. Seeing it all written down was its own kind of relief. I hadn't realized how much I was carrying.

I spend my whole day making decisions. Leading teams, managing priorities, putting out fires. By the time dinner planning comes around, there's nothing left for more of them. The mental load wasn't a personal failing. It was an engineering problem. So I built something to hold the load instead of me.

Now I spend a few minutes updating inventory and filling in the week's schedule. Claude reads my AnyList library directly, cross-references the freezer, and builds the plan. Then it pushes it into AnyList's calendar with the actual recipes attached. I glance at it, maybe swap one thing. Done.

The first time it worked the way I wanted, I wanted to text every working mom I knew. I'm not the only one carrying this. No agenda, no upsell — just the relief.

The app at the center of this

AnyList — the recipe app I've used for years.

Honest heads up: my full system runs on AnyList. I've used it since before my son was born — not a sponsorship, just genuinely the best recipe app I've found. If you want to do exactly what I do, you'll need it too.

The reason it's central: Claude Code connects to AnyList directly via MCP, so Claude browses my actual 500+ saved recipes — not a list I typed somewhere. It picks meals, builds the week, and pushes the plan into AnyList's calendar with the real recipes attached. That part felt like magic the first time it worked.

Get AnyList: Free to download on the App Store or Google Play. Paid subscription unlocks sharing, unlimited lists, and the features I use most. You don't need it to use the simplified version of this kit — but if you want the full system, it's the starting point.
📥

Import any recipe from the web

Tap share on any recipe page and it pulls in the ingredients and steps automatically. I use this constantly — sometimes just to have a clean view of a recipe without the life story before it.

📋

Family recipes live here too

You can add recipes manually, so my handwritten family recipes and things I've just memorized are in the same place as everything imported from the web. One library for everything.

Check off ingredients while you cook

When you open a recipe while cooking, you can tap each ingredient as you add it. Sounds small. Genuinely helps if your brain is going in six directions.

🔦

Step-by-step focus mode

Highlights the step you're on and nothing else. No scrolling through to find where you are. Especially good when kids are talking to you mid-recipe.

🛒

Built-in grocery list

Separate from recipes — a proper shopping list you can share with your household. I use it occasionally; mostly I use the list Claude generates.

Don't use AnyList? The simplified version of this kit works without it — you just describe your usual meals in the preferences file and Claude plans from that. Other recipe apps may also have MCP integrations, which would let you build something similar. That setup will require a bit more research on your end, but the core system is the same.

What's in the kit

Everything you need to set it up once
and run it every Sunday.

Four files. Each one you fill in once (or barely ever update), then carry into every weekly planning session.

01
📋

The Sunday Planning Prompt

The exact prompt I run every Sunday. Paste it into Claude with your files, hit send, and you get a full week of meals and a grocery list back. No staring into the freezer. No texting anyone. Just a plan.

Main prompt
02
👨‍👩‍👧

Family Preferences Template

Fill this in once — who eats what, what's off the table, portion sizes, protein rules. Claude uses this every single week so you never have to explain that your kid won't eat mushrooms again. (You're welcome.)

Fill in once
03
📅

Weekly Schedule Template

Fill this in every Sunday — 3 minutes, tops. Which nights are a disaster? Weather that rules out the oven? Anything in the freezer making you feel guilty every time you open it? This is the part that makes Claude give you an actual plan for your actual week instead of a vibe.

Fill in weekly
04
🥩

Freezer & Pantry Inventory Template

A running list of what you actually have. Update it as you cook. This is how Claude knows you already have ground beef and doesn't send you to the store to buy more ground beef. (You'd be surprised how much this matters.)

Update as you go
05
🛒

Grocery List Output Template

The format Claude uses to give you your list — organized by store section, noting what you already have vs. what to buy. Easy to copy into your phone or grocery app. In my full system, Claude also pulls my stores' weekly ads and coupon matchups before building the list — so meals get planned around actual deals, not just what sounds good.

Output format
06
📖

Setup Guide (Both Versions)

Step-by-step instructions for setting up in Claude.ai (beginner-friendly, just copy-paste) or Claude Code (the full file-based system). Pick the version that matches how you work.

Instructions

No recipes included — Claude uses whatever you already have. Describe your usual rotation in the preferences file, or connect AnyList for the full experience. No personal account info included either — deals come from your stores' public weekly ads plus any coupon screenshots you choose to drop in. No store logins required, ever.

Your weekly plan in 15 minutes.

Two versions. Most people should start with the Claude.ai version — no installation, no AnyList, no technical setup. The Advanced version (Claude Code + AnyList) is what I actually run every Sunday.

01

Set up once

Fill out your Family Preferences file — what you like, what you don't, protein rules, portion sizes. Describe your usual rotation of meals. This is the biggest lift. You're not entering data — you're writing down what's been living in your head. Worth doing once, slowly.

Once, ~20 min
02

Fill in your week

Each week, fill out the Weekly Schedule template — busy nights, weather, anything in the freezer to use up. Three minutes.

Weekly, ~3 min
03

Run the prompt

Open Claude.ai, paste the Sunday Planning Prompt, and attach your files. Claude generates your full week plan and grocery list based on your preferences and schedule.

Weekly, ~5 min
04

Review and shop

Glance at the plan. Swap anything that doesn't feel right. Copy your grocery list to whatever app you use. Done.

Weekly, ~5 min
What you need: A Claude.ai account. Free works. That's it — no AnyList, no Claude Code, no installation, no technical knowledge required. Claude Pro ($20/month) is worth it if you do this weekly — it unlocks Projects so your family preferences stay saved and you don't re-attach files every Sunday. But try free first to make sure the system works for you before paying for anything. New to Claude? Start here →

This version builds a Roux that knows your family by heart — your rules, your pantry, your stores. You answer questions in Claude Code Desktop. Claude writes the files. By the fifth prompt, you have a fully configured meal planning assistant. No manual file editing, no technical setup beyond downloading an app.

01

Download Claude Code Desktop

Free app at claude.ai/download. Works on Mac and Windows. No terminal, no command line — just an app. Sign in and you're ready.

~2 minutes
02

Create your Roux folder

Make a new folder called Roux anywhere on your computer — Documents works great. Open that folder in Claude Code. This is where all your files will live.

~1 minute
03

Paste these 5 prompts in order

Start a new chat. Copy each prompt below and answer Claude's questions honestly. By Prompt 5, all your files are written and your Roux is live.

You answer. Claude builds.
Prompt 1 of 5 Tell Claude about your family
I'm setting up Roux, my personal AI meal planning assistant. Let's start with my family profile. Ask me everything you need to know about my household so you can plan meals we'll actually eat. Cover: — Who's in my family and their ages — Dietary restrictions and hard allergies — What each person loves and flat-out refuses to eat (be specific — "no cilantro" is more useful than "picky eater") — My weekly grocery budget — Which stores I shop at and which is primary — When I usually shop each week — Any weekly dinner traditions (taco night, pizza Friday, etc.) — Nights when dinner needs to be fast or in the crockpot — Cooking equipment I have (crockpot, Instant Pot, air fryer, grill, etc.) Ask everything at once — I'll fill it all in.
Prompt 2 of 5 Claude writes your family file
Based on everything I just told you, write my family.md file and save it to this folder. Include: — Household overview (members, budget, stores) — Hard rules table — the absolute non-negotiables — A section per person: favorites, dislikes, meal patterns — Dinner planning logic: protein rotation, easy night options, sides pairings — Seasonal notes if relevant Be thorough. This is the file Roux reads every time it plans a meal.
Prompt 3 of 5 Capture your pantry
Now let's build my inventory so Roux knows what I already have before it plans or shops. Ask me what's in my freezer, fridge, and pantry. As I answer: — Note quantity or status where I give it (LOW, 1 pack, plenty) — Anything I say I "always have" or "always keep stocked" goes in a Staples section — we won't track those weekly When I'm done, write everything to inventory.md organized into: Freezer, Fridge, Pantry, Staples.
Prompt 4 of 5 Set up your stores — fill in the brackets first
Let's set up my stores and create a weekly deals template. My stores: [e.g. Kroger, Meijer, Trader Joe's] Primary store: [name] Their weekly deals reset on: [day — usually Wednesday or Sunday] I usually shop on: [day] Create stores/this_week.md as a template I'll fill in each week with sales. Format: a simple table — Item | Sale Price | Store | Notes — with a couple example rows so I know how to use it.
Prompt 5 of 5 Claude becomes Roux
Now write my CLAUDE.md — the file that turns Claude into Roux, my personal meal planning assistant — and create my slash commands. Using everything in family.md, inventory.md, and my store setup, define: 1. Roux's persona — efficient, organized, thinks like an executive assistant who knows food and family logistics. Makes me feel like I have help, not homework. 2. Core files table — what each file is and when to load it (only load what each command actually needs) 3. The commands: /plan, /shop, /deals, /inventory-add, /inventory-remove, /recipe-used [name], /week-used. Write each one as its own file in a .claude/commands/ folder (plan.md, shop.md, deals.md…) with full step-by-step instructions — that folder is what makes typing /plan actually work in Claude Code. In CLAUDE.md itself, just list the commands in a short table. 4. My family rules baked in as non-negotiable behaviors — not "see family.md," write them out so they're enforced every single time 5. /plan output format: lead with the complete meal list so I can scan the whole week in 5 seconds, then details below 6. Tone: efficient, no fluff, surface what matters Save CLAUDE.md to this folder and the seven command files to .claude/commands/.
You're live. Start a new chat in Claude Code (Roux folder still open) and type /plan. Tell Claude your week's schedule and any busy nights. That's it. See the full technical breakdown →
Using AnyList? Before Prompt 5, add this line: "Include AnyList MCP integration. On /plan: pull my recipe library and check the meal plan calendar to avoid repeats. On /shop: push each dinner to the AnyList calendar and add ingredients to the correct store shopping list." Then /shop writes your lists directly to AnyList — no copy-paste. (You'll need the AnyList MCP connected first — the setup guide in the kit walks you through it.)
Using OpenAI Codex (or another AI coding tool) instead of Claude Code? Same five prompts, two renames: the main file is AGENTS.md instead of CLAUDE.md, and the command files go in ~/.codex/prompts/ instead of .claude/commands/. Then /plan works the same way.

Get the kit

Here's the thing I built.
It's yours. Free.

Pick what makes sense for where you are right now. You can always start simple and build your own Roux later.

Start here

Just start using it

No installation. No setup. Paste prompts into Claude.ai each week and get a plan back. Takes 5 minutes to download and 15 minutes to do your first plan.

  • Sunday planning prompt
  • Family preferences template
  • Pantry & schedule templates
  • Works with a free Claude account
Download the Kit — Free →

No email required

More powerful

Build your own Roux

Answer 5 questions in Claude Code Desktop. Claude writes all the files. You end up with a personalized assistant that knows your family's rules — and never forgets them.

  • 5 setup prompts — copy & paste, in order
  • Claude builds your files as you answer
  • /plan, /shop, /deals slash commands
  • ~20 min setup, then 5 min/week
Download Setup Guide (PDF) →

5-page guide · all 5 prompts included

Prefer to DIY from source

Also on GitHub — melsplains/roux

Browse the files, fork it, or grab just the pieces you need.

View on GitHub →

For the technically curious

Want to see exactly how I actually built this?

The kit is the simplified version. My actual system goes deeper — Claude Code, AnyList via MCP, prompts refined over months. I documented every decision, including the ones I got wrong first. If you're the kind of person who needs to see how something works before you trust it, that's the page.

See the full deep dive →