Free Tool

I stopped spending
my Sundays inside
my own head.

Every Sunday I was standing in my kitchen staring at the freezer like it was going to give me a sign. I had 500+ recipes in an app I love. I just needed something that could actually use them. Turns out Claude Code was the first thing that could do that. Now it takes 15 minutes. The freezer staring stopped.

Free Download Prompt Kit + Templates Full system or simplified version
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

Every Sunday: stand in the kitchen, stare at the freezer, try to hold the entire week in my brain at once. Schedule, budget, picky eaters, what's about to expire. I tried meal planning 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.)

I already had 500+ recipes in AnyList — an app I've used since before my son was born. The recipes weren't the problem. The problem was that every Sunday I still had to manually figure out which ones made sense for this specific week. That thinking lived entirely in my brain, every single week.

I didn't need more recipes. I needed something that could look at all of them, look at my week, and just make a decision. Claude Code was the first thing that could actually do that.

Now I spend 3 minutes updating inventory and filling in the week's schedule. Claude reads my AnyList library directly, cross-references the freezer, and builds the week. Then it pushes the plan right into AnyList's calendar with the actual recipes attached. I glance at it, maybe swap one thing. Done. The Sunday brain thing stopped.

I made this kit because I know I'm not the only one carrying this. No agenda, no upsell — I just wanted to share 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 connects to my Kroger and Meijer accounts to check current sales and available coupons 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 — my Kroger and Meijer credentials are mine and stay mine. The setup guide walks you through how to connect your own store accounts if you want that feature.

Your Sunday in 15 minutes.

Two versions. One is simpler and works for anyone with Claude. The other is the full system — AnyList + Claude Code — which 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. Takes about 15 minutes the first time.

Once, ~15 min
02

Fill in your week

Each Sunday, 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: Claude Pro ($20/month) is recommended — it unlocks Projects, where you save your preferences so Claude remembers them every Sunday without re-uploading. The free tier works for a one-time try, but you'd re-attach your files every session. No AnyList needed. New to Claude? Start here →
01

Set up AnyList + Claude Code

Get AnyList (free download, paid sub recommended), set up Claude Code on your computer, and connect them via the AnyList MCP. The setup guide walks you through each step. One-time setup, about 30 minutes.

Once, ~30 min
02

Update inventory

Each Sunday, edit your freezer and pantry files to reflect what you used this week. Claude Code reads them directly — no copy-pasting.

Weekly, ~3 min
03

Fill in the schedule

Open this week's schedule file and note busy nights, weather, anything that needs to get used. This is what makes the plan fit your actual week instead of a generic one.

Weekly, ~3 min
04

Run and review

Run the planning prompt. Claude browses your AnyList recipes directly, builds a week plan, and pushes the meals right into your AnyList calendar with the actual recipes attached. Review, adjust if needed, shop.

Weekly, ~5 min
What you need: AnyList, Claude Code, and the AnyList MCP connected. More to set up — the guide walks through every step, and it's not as scary as "MCP" sounds. The payoff: Claude works from your actual recipe library and delivers the plan right into AnyList. Optional: connect your Kroger and/or Meijer accounts so Claude can factor in this week's sales and your available coupons when building the list. The setup guide covers how to do this — my account info isn't in the download, you'll connect your own. See the full technical breakdown →

Get the kit

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

Both versions included — simplified (Claude.ai, no setup) and the full AnyList + Claude Code system. No email required. Just the thing.

  • Sunday Planning Prompt — simplified & full versions
  • Family Preferences Template
  • Weekly Schedule Template
  • Freezer & Pantry Inventory Template
  • Grocery List Output Format
  • Setup Guide — Claude.ai walkthrough & AnyList + Claude Code walkthrough

No Microsoft Word needed. The output is plain text you can read anywhere, copy to your phone, or paste into any app. If you want a formatted document, just ask Claude to make one.

Free Download

Sunday Meal Planning Kit

Includes both versions · Simplified (Claude.ai, no app needed) · Full system (AnyList + Claude Code)

Download the Kit — Free →

No email required. Just yours.


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 →