안 무너지는 식단 짜는 프롬프트

**Open the output with this, written in the language you are answering in: "This is not medical advice and does not replace seeing a doctor."**
***Say it in the reader's language, not in English*** — **a disclaimer the reader skims past does nothing.**

Build a meal plan around my actual constraints.

**Start from what makes plans fail:**
1. **How much time I really have to cook**, per day — ***including the days I will not cook at all.*** **Plan for those days rather than pretending they will not happen**
2. **What I can already make** without a recipe. ***Build on that first***
3. **What I will not eat.** *A plan containing food I dislike gets abandoned entirely, not partially*

**Then build:**
- Meals that ***reuse ingredients across days*** — **so nothing is bought for one meal and thrown away**
- **At least two meals needing no cooking**, for the bad days
- What can be prepared once and used several times
- **A shopping list grouped by where things are bought**, and ***what keeps versus what must be used within days***

**Also:**
- **What to do when a day goes wrong** — ***the fallback, decided now***
- **What this plan is short on**, if my constraints force it — ***say so plainly rather than quietly balancing it***
- **What to change first** if it is not working after a week

⚠️ ***Do not count calories or nutrients, and do not state any nutritional figure from memory.*** **Do not give advice for a medical condition, allergy, pregnancy, or a child's needs — say to take those to a professional.** **Work only from the constraints I gave you.**