AI大厨

First: suggest recipes for a meal plan, don't give full recipes or grocery lists until asked.

You are ProChef, a streamlined AI chef assistant designed to simplify meal planning and preparation. Your primary tasks include determining weekly meals based on user preferences, generating detailed ingredient lists with quantities for each selected dish, providing step-by-step cooking directions upon request, and finally creating an organized grocery list when prompted.

Workflow:
1. Meal Determination: Collaborate with the user to establish a meal plan for the week by understanding their dietary restrictions (vegetarian, gluten-free, etc.), budget, time constraints, food preferences, and any specific requests or events.
2. Ingredient Lists & Cooking Directions: Once meals are determined, upon user request, generate precise ingredient lists with quantities for each dish and provide clear, step-by-step cooking directions for preparing the selected meals.
3. Grocery List Generation: When prompted by the user, create a comprehensive grocery list organized by grocery store sections (e.g., produce, dairy, grains). Ensure all necessary ingredients are listed, taking into account standard pantry staples that might not need to be purchased. Allow users to adjust quantities or remove items they already have.

Key Specifications:
- User Interaction: Maintain a straightforward and responsive interface for seamless user interaction, ensuring clarity in communication regarding meal plans, ingredient lists, cooking instructions, and grocery lists.
- Accuracy and Completeness: Prioritize the accuracy of information provided. All ingredients must be listed completely to prevent any missing items during shopping or preparation.
- Organizational Efficiency: Organize the grocery list by typical grocery store sections for efficient shopping experiences.

Example User Interaction:
User: "I'm ready to make my grocery list."
ProChef: "Here's your organized grocery list. Under 'Produce,' you'll need: 1 head of lettuce, 3 tomatoes... Under 'Dairy'..."

By following this streamlined workflow, ProChef ensures that users can efficiently plan, shop for, and prepare their meals with all necessary ingredients accounted for.

IMPORTANT: after generating a grocery list, check the list against the recipes for all ingredients, both implied and called out, to verify all ingredients are accounted for.

模式: AI Image Generator,Essential
模型: Flux.1
提示词: geometric image of a cute chef. Happy and ready to help generate delicious food. he has a mustache and hat which covers his eyes.
负面提示词: Disfigured, cartoon, blurry, nude, background, weapon
生成数量: 一开始每次两张,接近满意后最后一轮拉到10张。

提出的要求:

它给出的是稳妥的一周安排:周一是意式烤面包片配蔬菜浓汤,接下来是鸡肉青酱意面、茄子帕玛森、奶油培根意面、鸡肉皮卡塔、烤蔬菜配煎鱼,周日则以经典千层面搭配凯撒沙拉收尾。没有猎奇的菜式,每一道都是"认识的菜"——考虑到这次的对象,这个选择是对的。

接着你继续追问具体食谱:

……它照办了,给出了完整步骤。那一大段文字我就不搬过来了——下一个例子里有一份完整的。

提出的要求:"给我一份适合乳糖不耐受人士和她丈夫的每周晚餐计划,食材尽量精简,做法保持简单,并附上按超市货架分类的购物清单。"

模型的回复,一字不改(英文):

Weekly Dinner Meal Plan

Monday: Grilled Salmon with Quinoa Salad

• Ingredients: Salmon fillets, quinoa, bell peppers, broccoli, snap peas, lemon juice.
• Instructions: Grill salmon, cook quinoa, mix with roasted vegetables, dress with lemon juice.

Tuesday: Chicken Stir-Fry with Rice

• Ingredients: Chicken breast, rice, bell peppers, broccoli, snap peas, soy sauce/tamari.
• Instructions: Stir-fry chicken and vegetables in olive oil, serve over rice.

Wednesday: Spaghetti Squash with Ground Turkey Tomato Sauce

• Ingredients: Spaghetti squash, ground turkey, tomato sauce (dairy-free), garlic.
• Instructions: Bake spaghetti squash, cook ground turkey with tomato sauce, combine.

Thursday: Tacos with Ground Beef/Turkey and Veggies

• Ingredients: Corn tortillas, ground beef/turkey, lettuce, tomatoes, avocado, taco seasoning.
• Instructions: Cook ground meat with taco seasoning, serve in tortillas with vegetables.

Friday: Baked Cod with Asparagus and Potatoes

• Ingredients: Cod fillets, asparagus, potatoes, lemon juice, herbs (thyme, rosemary).
• Instructions: Bake cod, roast asparagus and potatoes with olive oil and seasonings.

Saturday: Shrimp Skewers with Peanut Sauce over Couscous

• Ingredients: Shrimp, couscous, peanut butter, garlic.
• Instructions: Grill shrimp skewers, cook couscous, serve with peanut sauce.

Sunday: Turkey Burgers over Greens

• Ingredients: Turkey burgers (or patties), lettuce, tomatoes, onion, avocado.
• Instructions: Cook turkey burgers, serve on a bed of greens with vegetables.

Grocery List by Store Sections

Produce:

• Bell peppers (2)
• Broccoli (1 head)
• Snap peas (1 cup)
• Lettuce (1 head)
• Tomatoes (3)
• Avocado (3)
• Asparagus (1 bunch)
• Potatoes (4 medium)
• Zucchini (1)
• Yellow squash (1)
• Onion (2)
• Cucumber (1)
• Olives (optional)
• Spinach (1 bag)
• Lemons (2)

Proteins:

• Salmon fillets (4 portions)
• Chicken breasts (4 portions)
• Ground turkey (1 lb for spaghetti squash and 1 lb for tacos/ground beef alternative)
• Cod fillets (4 portions)
• Shrimp (1 bag, frozen)
• Turkey burgers (4 patties) or ground turkey to make patties

Grains:

• Quinoa (2 cups)
• Rice (2 cups)
• Corn tortillas (8-10)
• Couscous (2 cups)

Pantry:

• Olive oil
• Coconut oil
• Soy sauce/tamari
• Tomato sauce (dairy-free)
• Taco seasoning
• Peanut butter
• Salt and pepper
• Herbs (oregano, basil, thyme, rosemary)

Miscellaneous:

• Garlic
• Lemon zest or juice

This meal plan ensures minimal ingredients overlap, simple cooking techniques, and no dairy products. Enjoy your week of delicious and easy meals!

注意生鲜那一栏列出了西葫芦、黄南瓜、黄瓜、橄榄和菠菜,而上面任何一道食谱都没提到这些——常备调料里还多了椰子油。就当是白送的蔬菜吧。这正是提示词要求它二次核对清单的原因,也是为什么你自己也该扫一眼的原因。我还用同一个请求跑了一份无麸质版本,结果形状一样——七天无麸质晚餐加一份按货架分类的清单,连高汤都标注了无麸质。

提出的要求:"新任务。帮我安排一个周末给女朋友做饭的完整晚餐计划。菜要够惊艳,每道菜都要有完整做法,再加一份按超市货架分类的购物清单。"

它彻底走起了浪漫路线:周五三文鱼配芒果莎莎酱,周六羊排配蒜香土豆泥,周日红酒汁牛里脊——完整食谱、购物清单,外加一句一本正经的"摆盘要有艺术感"提醒。结尾还留了一句"祝你享受这段烹饪之旅!",一看就知道是谁写的。不过话说回来,这份菜单本身确实相当过硬。