razbakov/skills/meal-suggestion

Meal Suggestion

Suggests 3 meal options (cook / fridge raid / order) based on what's actually in the kitchen, health context, and cooking motivation.

Trigger

• Part of /daily-review-suggest-plan when adding lunch/dinner to the schedule
• Independently via /meal-suggestion
• When user asks "what should I eat"

Context

• Kitchen inventory: Notion page "Kitchen Inventory" (search: kitchen inventory)
• Health goals: Memory file user_health.md
• Recipes: sessions/2026-03-22-meal-planning-brainstorm.md (multi-cooker recipes)
• Flink order history: /flink-order-history skill

Process

1. Check actual inventory

Search Notion for the latest "Kitchen Inventory" page. Read the full inventory with category summary.

CRITICAL: Never suggest a recipe without verifying all key ingredients are in the inventory. The brainstorm doc lists aspirational recipes — the inventory shows reality.

2. Read health context

Read user_health.md for:

• Smoking status (eating regularly kills cravings)
• Weight goals (avoid heavy/empty carbs)
• Meal skipping patterns (is this the first meal today?)
• Exercise plans (protein needs)

3. Generate 3 plans

Plan A — Cook (always first, always motivate)

• Pick a recipe where ALL main ingredients are confirmed in inventory
• Prefer multi-cooker recipes (lowest friction for Alex)
• State exact items from inventory ("you have eggs (4-5), toast (2 packs), pesto")
• Include cook time and portion count
• Frame it as a win: "15 min, 4 portions = meals for 2 days"

Plan B — Fridge raid (quick combo from what's there)

• Combine 2-3 items that are confirmed available
• Must be a real meal, not a snack — especially if it's the first meal of the day
• Examples: scrambled eggs + toast + spinach, pelmeni with soy sauce

Plan C — Order something new (Bolt Food)

• Suggest something the user hasn't tried recently
• High protein, lighter options preferred (poke bowl, chicken salad, Thai curry)
• Explicitly say what to skip (pizza, burger — unless earned by a run)

4. Add health reminder

Based on context:

• If first meal of the day: "First meal — eat properly"
• If quit smoking recently: "Eating regularly kills cravings"
• If no exercise today: "Go for a run tonight to earn that burger tomorrow"

5. Flag missing staples

If inventory shows gaps in basics (no fresh protein, no fresh veg, no fruit), add:

"Kitchen status: [summary]. Need a Flink order today/this week."

Output

Include all 3 plans in the calendar event description when syncing to Google Calendar. Format:

PLAN A (Cook! X min): [recipe with confirmed ingredients]

PLAN B (Fridge combo): [quick meal from available items]

PLAN C (Order): [specific suggestion]. Skip [unhealthy default].

Kitchen status: [gaps]. [Flink order recommendation].

REMINDER: [health-aware nudge]

Anti-patterns

• Never suggest a recipe without checking inventory first
• Never assume brainstorm doc = reality
• "Omelette sandwich" is not lunch when someone hasn't eaten all day
• Don't default to "just order" — always try to motivate cooking first
• When doing grocery shopping (Flink order), cross-reference desired recipes against what's actually missing