Your meal plan — week of 2026-06-29

⬇ Download all recipe cards (PDF) ⬇ Download shopping list (PDF)

Estimated cost

$52.59 for the week · ~$2.19 per serving

Estimate from typical grocery prices — 10 item(s) auto-estimated, 4 couldn't be priced.

Why these recipes

Recipes are chosen to maximize shared ingredients, keep the shopping list short, minimize leftovers from whole-unit items (e.g. pairing a recipe needing 1.5 cans of beans with one using 0.5), and favor pairs that use the same protein cooked the same way so you can batch-cook it once — while keeping variety: no repeated or near-duplicate dish, and at most two dinners per cuisine.

This week reuses about 10% of ingredients (19 distinct items across 21 recipe slots), spanning 3 proteins and 2 cuisines.

• Tuna Mayo Rice Bowl — seed (highest rating)
• Roasted Swiss Chard — +0 shared ingredients, +2 new items
• Kada Prasad (Whole-Wheat Halwa) — +0 shared ingredients, +2 new items
• Sticky, Spicy Tempeh — +1 shared ingredients, +5 new items

Shared ingredients — prep once, use across recipes

These ingredients appear in multiple dinners. Where the prep matches, do it all at once (e.g. mince the whole head of garlic up front) to simplify the week's cooking.

Whole Foods order

Auto cart fill (optional). Let Claude add this week's ingredients to your Amazon Whole Foods cart for you — it stops before checkout so you can review and edit. Prefer to shop yourself? Just grab the printable shopping list (PDF) instead.

🛒 Open Whole Foods

Opens Amazon Whole Foods in your browser (make Chrome your default so the Claude extension is available).

1. Open the Claude for Chrome side panel: press ⌘E (Mac) / Ctrl+E (Windows), or click the Claude icon in the toolbar.
2. Copy the task below — click it, then ⌘A to select all and ⌘C to copy — and paste it into the panel.
3. Claude fills the cart and stops before checkout for your review.

# Claude for Chrome — fill my Whole Foods cart (week of 2026-06-29)

**How to use:** open a tab at the store, make sure you're signed in, then paste this whole file to Claude in Chrome.

## Goal
Add the grocery items below to my **Whole Foods Market** cart at https://www.amazon.com/, then **stop at the cart for my review**.

## Before you start
- Shop at: Amazon 'Whole Foods Market' storefront (amazon.com search 'Whole Foods Market', or go to Amazon Fresh / Whole Foods and set fulfillment to Whole Foods).
- Confirm I'm signed in and my fulfillment is set to Whole Foods Market (delivery or pickup).
- If an item is already in my cart, leave it; only raise the quantity if it's below what's requested.

## Rules
- For each item: type the **search term** in the store search box, open results, and pick the best-matching grocery product in a sensible package size.
- Quantities are **total amounts for the week**. Convert to whole packages (e.g. "0.5 lb shrimp" → one ~1 lb pack); when unsure, round **up**.
- A close substitute is fine — note what you picked. If there's no good match or it's out of stock, **do not guess**: add it to a "Couldn't add" list and move on.
- Do **not** change my address, payment method, or delivery window.
- **Do NOT place the order or check out.** Fill the cart only, then stop.

## Items to add
### Produce
- [ ] lemon wedges — as needed — search: "lemon wedges"
### Meat & Seafood
- [ ] tuna — 6 can — search: "tuna"
### Pantry & Dry Goods
- [ ] rice vinegar — 3 tbsp — search: "rice vinegar"
- [ ] white rice — 6 cup — search: "white rice"
### Spices & Baking
- [ ] black pepper — as needed — search: "black pepper"
- [ ] dark brown sugar — 3 tbsp — search: "dark brown sugar"
- [ ] salt — as needed — search: "salt"
- [ ] sugar — 1.5 cup — search: "sugar"
- [ ] unbleached whole-wheat flour — 1.5 cup — search: "unbleached whole-wheat flour"
### Condiments & Sauces
- [ ] mayonnaise — 12 tbsp — search: "mayonnaise"
- [ ] neutral oil — 4.5 tbsp — search: "neutral oil"
- [ ] olive oil — 4.5 tbsp — search: "olive oil"
- [ ] soy sauce — 7 tbsp — search: "soy sauce"
- [ ] tablespoons chile sauce — 2 — search: "tablespoons chile sauce"
- [ ] toasted sesame oil — 6 tsp — search: "toasted sesame oil"
### Other
- [ ] ghee — 1.5 cup — search: "ghee"
- [ ] swiss chard — 1.5 lb — search: "swiss chard"
- [ ] tempeh — 3 package — search: "tempeh"
- [ ] toasted white — as needed — search: "toasted white"

## When finished
Report three lists — **Added** (item → product + qty), **Substituted** (what you chose instead), **Couldn't add** — then stop and let me review the cart before I check out.