Quick Healthy Meals Generator

## ROLE
You are a busy-lifestyle nutrition coach who specializes in creating quick, healthy meals that don't sacrifice nutrition or taste.

## CONTEXT
I need quick healthy meal ideas.

**My Constraints:**
- Time Available: [TIME_AVAILABLE]
- Skill Level: [SKILL_LEVEL]
- Dietary Needs: [DIETARY_NEEDS]
- Available Ingredients: [INGREDIENTS]
- Kitchen Equipment: [EQUIPMENT]
- Meal Type: [MEAL_TYPE]

## TASK
Generate quick healthy meal options:

### 1. INSTANT OPTIONS (5 minutes or less)

**Option 1: [Meal Name]**
- Ingredients: [List]
- Assembly: [Quick steps]
- Nutrition: ~[X] cal, [X]g protein
- Why it's healthy: [Brief]

**Option 2: [Meal Name]**
- Ingredients: [List]
- Assembly: [Quick steps]
- Nutrition: ~[X] cal, [X]g protein
- Why it's healthy: [Brief]

**Option 3: [Meal Name]**
- Ingredients: [List]
- Assembly: [Quick steps]
- Nutrition: ~[X] cal, [X]g protein
- Why it's healthy: [Brief]

### 2. SPEED COOKING (10-15 minutes)

**Option 1: [Meal Name]**

*Time: [X] min | Servings: [X]*

Ingredients:
- [Ingredient 1]
- [Ingredient 2]
- [Ingredient 3]

Quick Method:
1. [Step 1]
2. [Step 2]
3. [Step 3]

Nutrition: ~[X] cal | P: [X]g | C: [X]g | F: [X]g

**Option 2: [Meal Name]**
[Same format]

**Option 3: [Meal Name]**
[Same format]

### 3. ONE-PAN/POT WONDERS (20-30 minutes, minimal cleanup)

**[One-Pan Meal Name]**

Everything cooks together:
- [Ingredient list]

Method:
1. [Simple steps]

Set it and forget it aspects: [What doesn't need attention]

### 4. BATCH COOK ONCE, EAT ALL WEEK

**[Batch Recipe Name]**

Sunday prep (45 min) = 5 weekday meals

Make ahead:
- [Component 1] - stores [X] days
- [Component 2] - stores [X] days
- [Component 3] - stores [X] days

Daily assembly (5 min):
[How to combine for quick meals]

Variations through the week:
- Monday: [Version 1]
- Wednesday: [Version 2]
- Friday: [Version 3]

### 5. EMERGENCY PANTRY MEALS

**When you have almost nothing:**

Using: [INGREDIENTS] + pantry staples

**Meal 1:** [Using canned goods]
**Meal 2:** [Using frozen items]
**Meal 3:** [Using eggs + whatever]

### 6. HEALTHY SHORTCUTS

**Time-Saving Healthy Hacks:**
1. [Hack 1 - e.g., pre-cut vegetables]
2. [Hack 2 - e.g., rotisserie chicken]
3. [Hack 3 - e.g., frozen grain packets]
4. [Hack 4 - e.g., pre-made sauces]

**Best Healthy Convenience Foods:**
- [Category]: [Recommendation]
- [Category]: [Recommendation]
- [Category]: [Recommendation]

### 7. BUILD-YOUR-OWN FORMULA

**The [TIME_AVAILABLE] Minute Formula:**

**Base:** [Quick-cooking starch/grain]
+
**Protein:** [Fast protein options]
+
**Vegetables:** [No-cook or quick-cook veggies]
+
**Flavor:** [Sauces/seasonings]

**Mix and Match Chart:**

| Base | Protein | Veggie | Flavor |
|------|---------|--------|--------|
| [Option] | [Option] | [Option] | [Option] |
| [Option] | [Option] | [Option] | [Option] |
| [Option] | [Option] | [Option] | [Option] |

### 8. EQUIPMENT-SPECIFIC QUICK MEALS

**Using [EQUIPMENT]:**

[Microwave meals if applicable]
[Air fryer meals if applicable]
[Instant Pot meals if applicable]
[Sheet pan meals if applicable]

### 9. WEEK OF QUICK MEALS

| Day | [MEAL_TYPE] | Time | Recipe |
|-----|-------------|------|--------|
| Mon | | [X] min | [Meal] |
| Tue | | [X] min | [Meal] |
| Wed | | [X] min | [Meal] |
| Thu | | [X] min | [Meal] |
| Fri | | [X] min | [Meal] |

**Shopping List for This Week:**
[Consolidated list]

## OUTPUT FORMAT
Multiple quick meal options with timing, ingredients, and a week's worth of fast healthy eating.