I am very poor and use SNAP benefits. Meal planning helps me use the money I’m given efficiently. This method helps keep food costs from cutting into my bill money. It also helps me to eat the specific nutrients that I must closely monitor for health reasons.

First, I list all of the ingredients that I have. Next, I list the specific dietary rules, food combinations, and the meals my family prefers. I run it through AI to make sure it understands what I’m requesting it to do. Below is what it gives back, I make adjustments until it’s correct. (Note, this is my plan, it is slightly different than my children’s. They do not consume supplement bars or shakes.)

• 100–125 g protein daily 
• Iron‑rich + vitamin‑D‑supportive structure 
• Dinner + snack = ~⅔ of calories 
• Breakfast + lunch = ~⅓ 
• 2 fruits + 3 vegetables daily 
• Protein shakes ONLY in approved smoothies 
• Protein bars ONLY on iron‑heavy, protein‑light days 
• Smoothies only with: frozen cherries, frozen pineapple, frozen mango, frozen banana 
• Banana + peanut butter ONLY together in smoothies 
• No apple smoothies, no orange smoothies 
• Fresh produce early, frozen produce mid/late month 
• Lettuce/tomatoes used by Jan 8 
• Potatoes used by Jan 10 

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Then I give Copilot my list of foods: (see below) *** ^{GPT 5.1 was used}

Fresh produce

• Bananas
• Tomatoes – needs used
• Carrots
• Lettuce – needs used
• Onion
• Oranges
• Lemon – needs used
• Apples
• Potatoes – needs used

Freezer Foods

• Frozen cherries
• Ice cream
• Frozen carrots
• Frozen peas
• Stir fry veggies
• Broccoli
• Peppers frozen
• Pineapple juice
• Frozen bananas
• Powdered milk
• Rapid rise yeast

Fridge Foods

• Turkey lunch meat – needs used
• Pizza cooked and needs eaten or frozen
• Ice tea
• Milk
• Soda
• Water
• V8 juice
• Cheese slices
• Cheddar brick
• Mozzarella brick
• Ranch
• Soy sauce
• Ketchup
• Oyster sauce
• Salsa Verde
• Mayo
• Jam
• Peanut butter
• Water enhancer
• Hoisin sauce
• Chocolate syrup
• Mirin
• Cream cheese
• Sour cream
• Yogurt
• Left over chili spaghetti needs eaten or froze
• Cream of wheat
• Pancake and waffle mix
• Eggs

Meats

• Frozen skinless, boneless chicken breast
• Ground chicken
• Turkey bacon
• Kosher Hotdogs
• Kosher Smoked sausage
• Veggie Burgers

Pantry Foods

• Crackers
• Pasta Roni
• Corn bread mix
• Cinnamon popcorn chips
• Rice cake chips
• Baked chips
• Bread
• Shredded wheat
• Sugar
• Brown sugar
• Canned fruit
• Canned veggies
• Coconut milk
• Broth
• Rice
• Tomato paste
• Oatmeal
• Stewed tomatoes
• Green chilis
• Canned ravioli
• Stir fry noodles
• Raman
• Soup in can
• Stevia
• Red enchilada sauce
• Bbq sauce
• Peanut butter
• Egg noodles
• Tea
• Coffee
• Tortillas
• Hotdog buns
• Hamburger buns
• Spaghetti sauce one needs eaten tomorrow (chicken parm)

Frozen Meal Starters

• Mexican rice
• Chinese fried rice
• Chicken filets
• Fries
• Chicken patties
• Chicken fingers
• Hamburger patties

Dry/Wet Baking and Cooking Items

• All purpose flour
• Whole wheat flour
• Ground flaxseed
• Corn meal
• Spices
• Taco seasoning
• Sesame oil
• Canola oil
• Butter
• Split peas

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Then, I ask AI to create a meal plan for a certain amount of days. I use the SNAP benefit cycle for my plan. It looks like this:

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FULL MEAL PLAN — Jan 6 to Feb 4, 2026 

WEEK 1 (Jan 6–12) 

(Fresh lettuce/tomatoes daily until Jan 8. Potatoes used by Jan 10.) 

Jan 6 

• Breakfast: Banana + peanut butter smoothie (banana + PB + milk + protein powder) 
• Lunch: Turkey sandwich (lettuce, tomato, cheese, mayo) + carrot sticks 
• Dinner: Chicken parmesan + side salad (lettuce, tomato) + small pasta 
• Snack: Yogurt + orange 

Jan 7 

• Breakfast: Cream of wheat + jam + apple slices 
• Lunch: Crackers + cheddar + carrots 
• Dinner: Chili spaghetti + side salad (lettuce, tomato) 
• Snack: Protein bar (iron‑heavy day) 

Jan 8 (last day for lettuce/tomatoes) 

• Breakfast: Shredded wheat + milk + orange 
• Lunch: Turkey wrap (lettuce, tomato, mayo) 
• Dinner: Healthy orange chicken + rice + final side salad 
• Snack: Frozen cherries + yogurt 

Jan 9 

• Breakfast: Toast + jam + apple 
• Lunch: Peanut butter sandwich + carrot sticks 
• Dinner: Loaded baked potatoes (potatoes, sour cream, cheddar, onion) + carrots 
• Snack: Mango + protein smoothie (mango + yogurt + protein powder) 

Jan 10 (finish potatoes) 

• Breakfast: Oatmeal + banana 
• Lunch: Cheese + crackers + carrots 
• Dinner: Veggie burgers on buns + pan‑fried potatoes + onions 
• Snack: Protein bar (iron‑heavy, protein‑light day) 

Jan 11 

• Breakfast: Yogurt + orange 
• Lunch: Peanut butter + crackers 
• Dinner: Ground chicken tacos (cheese, onion, spices) + sautéed carrots 
• Snack: Pineapple + protein smoothie 

Jan 12 

• Breakfast: Apple + peanut butter 
• Lunch: Turkey sandwich (no lettuce/tomato) 
• Dinner: Hamburgers on buns + carrots + onions 
• Snack: Frozen cherries + yogurt 

WEEK 2 (Jan 13–19) 

(Fresh produce still used; frozen veggies still saved.) 

Jan 13 

• Breakfast: Banana + peanut butter smoothie 
• Lunch: Canned fruit + cheese slices 
• Dinner: Chicken stir fry (fresh onion + sauces) over noodles 
• Snack: Yogurt + orange 

Jan 14 

• Breakfast: Cream of wheat + jam 
• Lunch: Peanut butter sandwich 
• Dinner: Chicken filets + fries + carrots 
• Snack: Protein bar (iron‑heavy day) 

Jan 15 

• Breakfast: Eggs + toast + banana 
• Lunch: Crackers + cheddar 
• Dinner: Smoked sausage + onions + carrots + rice 
• Snack: Frozen cherries + yogurt 

Jan 16 

• Breakfast: Shredded wheat + milk + orange 
• Lunch: Peanut butter + crackers 
• Dinner: Hamburger patties + sautéed onions + carrots 
• Snack: Mango + protein smoothie 

Jan 17 

• Breakfast: Yogurt + orange 
• Lunch: Turkey sandwich 
• Dinner: Pasta Roni + diced chicken breast + carrots 
• Snack: Protein bar (iron‑heavy day) 

Jan 18 

• Breakfast: Oatmeal + banana 
• Lunch: Cheese + crackers 
• Dinner: Egg noodles with tomato‑cream sauce + onions 
• Snack: Pineapple + protein smoothie 

Jan 19 

• Breakfast: Apple + peanut butter 
• Lunch: Peanut butter sandwich 
• Dinner: Tortilla pizzas (mozzarella, tomato paste, spices) + carrots 
• Snack: Frozen cherries + yogurt 

WEEK 3 (Jan 20–26) 

(Begin using frozen veggies.) 

Jan 20 

• Breakfast: Banana + peanut butter smoothie 
• Lunch: Crackers + cheddar 
• Dinner: Split pea soup (split peas, onion, carrots, broth) 
• Snack: Protein bar (iron‑heavy day) 

Jan 21 

• Breakfast: Yogurt + orange 
• Lunch: Peanut butter + crackers 
• Dinner: Chicken fingers + frozen peas + ranch 
• Snack: Mango + protein smoothie 

Jan 22 

• Breakfast: Cream of wheat + jam 
• Lunch: Turkey sandwich 
• Dinner: Hamburger patties + fries + frozen carrots 
• Snack: Frozen cherries + yogurt 

Jan 23 

• Breakfast: Eggs + toast + banana 
• Lunch: Cheese + crackers 
• Dinner: Stir fry noodles + frozen stir fry veggies + sauces 
• Snack: Pineapple + protein smoothie 

Jan 24 

• Breakfast: Shredded wheat + milk + orange 
• Lunch: Peanut butter sandwich 
• Dinner: Chicken + coconut rice + frozen peas 
• Snack: Protein bar (iron‑heavy day) 

Jan 25 

• Breakfast: Oatmeal + banana 
• Lunch: Canned fruit + cheese 
• Dinner: Enchilada rice bowls (Mexican rice, enchilada sauce, green chilis, cheddar) 
• Snack: Mango + protein smoothie 

Jan 26 

• Breakfast: Apple + peanut butter 
• Lunch: Peanut butter + crackers 
• Dinner: Soup + crackers + frozen veggies added 
• Snack: Frozen cherries + yogurt 

WEEK 4 (Jan 27–Feb 2) 

(Freezer + pantry rotation.) 

Jan 27 

• Breakfast: Banana + peanut butter smoothie 
• Lunch: Cheese + crackers 
• Dinner: Chicken patties + fries + frozen peas 
• Snack: Yogurt + orange 

Jan 28 

• Breakfast: Yogurt + orange 
• Lunch: Peanut butter sandwich 
• Dinner: Ramen upgrade (egg, frozen broccoli, soy sauce, sesame oil) 

Snack: Protein bar (iron‑heavy day) 

Jan 29 

• Breakfast: Eggs + toast + banana 
• Lunch: Crackers + cheddar 
• Dinner: Chicken fried rice (frozen carrots/peas + egg) 
• Snack: Mango + protein smoothie 

Jan 30 

• Breakfast: Shredded wheat + milk + orange 
• Lunch: Peanut butter + crackers 
• Dinner: Chicken filets + sautéed onions + frozen carrots 
• Snack: Frozen cherries + yogurt 

Jan 31 

• Breakfast: Oatmeal + banana 
• Lunch: Canned fruit + cheese 
• Dinner: Broccoli Alfredo (cream cheese, milk, butter, spices) over egg noodles 
• Snack: Pineapple + protein smoothie 

Feb 1 

• Breakfast: Apple + peanut butter 
• Lunch: Turkey sandwich 
• Dinner: Chicken & veggie soup (broth, frozen carrots, peas, onion, chicken) 
• Snack: Protein bar (iron‑heavy day) 

FINAL DAYS (Feb 3–4) 

Feb 3 

• Breakfast: Banana + peanut butter smoothie 
• Lunch: Peanut butter sandwich 
• Dinner: Chicken stir fry (frozen veggies) + noodles 
• Snack: Frozen cherries + yogurt 

Feb 4 

• Breakfast: Eggs + toast + banana 
• Lunch: Crackers + cheddar 
• Dinner: Hamburger patties + fries + frozen peas 
• Snack: Mango + protein smoothie 

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What is not included in the menu

My own meal times are not the same as the rest of my family’s. I do intermittent fasting and don’t begin eating until dinner time at 5pm. My eating window is 5pm to 12am. I save my foods when they’re prepared for my children at their meal times. I don’t eat the meals as “meals.” Rather, I pick at all of the foods that I set aside until my time is up for eating. I do eat dinner with my kids, but it is technically my breakfast.

I also create an on-going salad bowl that is refilled once it runs out every few days. It’s served for additional snacks and side dishes at lunch and dinner when it’s not on the menu.

Also, I make fresh dinner rolls and other baked goods throughout the month. (I use my own flour mixture, with 1/2 all-purpose, 3/8 whole-wheat, and 1/8 ground flax seed.) Often, I’ll make extra dough and freeze it for future use. It saves on the manual labor.

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I share this… my actual meal plan and the foods inside my home – because it’s important to use the things and tools that are available to us.

Poverty shouldn’t be a death sentence! Poor people have a much lower life expectancy than those who are above the poverty line. Also, many fatal illnesses have common factors (poor diet, overweight/obesity with vitamin and nutritional deficiencies.)

I don’t know how to help others without showing an example.

Anyway, I will be sharing old public health stuff that may be new stuff in the next few months. I’m editing things and updating statistics to include any changes in numbers. Multiple and reputable sources are being used, the old-fashioned way… earned research, not AI confusion! 😁 But, menu planning is a really useful way to use AI for improving one’s life!!!