Generate Shopping List

2. Extract All Ingredients

For each meal in the plan:

• Read the linked recipe file and extract the full ingredients list with quantities
• For component meals (no recipe file), read each component and note standard serving sizes
• For eaten-out meals or external events, skip — no ingredients needed

3. Consolidate and Deduplicate

Many recipes share ingredients. Combine them:

• Sum quantities for the same ingredient across recipes (e.g., 3 red onions total if used in 3 recipes)
• Note which days/recipes each ingredient is used for
• Round up to practical purchase quantities (you can't buy 0.7 of an onion)
• Reference component files for typical package sizes (e.g., "Tesco 4 Salmon Fillets 440g")

4. Categorize

Organize into these categories (matching the user's established format):

1. Proteins — Meat, fish, seafood, eggs, beans/legumes
2. Vegetables — Fresh vegetables
3. Fruits — Fresh fruits (avocados, limes, etc.)
4. Grains & Starches — Rice, pasta, noodles, potatoes, quinoa
5. Dairy & Eggs — Milk products, kefir, sour cream (eggs cross-listed with proteins)
6. Frozen — Frozen vegetables, frozen fries, etc.
7. Fresh Herbs & Aromatics — Cilantro, ginger, garlic, spring onions, chillies
8. Pantry Items (Check Stock) — Oils, vinegars, spices, sauces, seasonings

5. Format the Output

Use tables for fresh items (Item | Quantity | Notes) and checklists for pantry items. Include:

• A header with the week dates and number of meals planned
• Category sections with tables
• A "Shopping Summary by Store Section" that reorganizes by how you'd walk through a grocery store (Fresh Produce, Meat & Fish Counter, Dairy & Chilled, Canned & Dry Goods, Frozen)
• A Notes section with practical tips: ingredient overlap, ripeness advice, storage tips, total unique ingredients count

6. Save the File

Write to memory/weeks/[MMDDYY]/shopping-list.md.

Key Principles

• Practical quantities: Round to purchasable amounts. If a recipe needs 40g of ginger, note "~30g piece" since you can't buy exactly 40g.
• Package awareness: Component files sometimes include pack sizes and store links. Use these when available.
• Cross-recipe efficiency: Highlight when one purchase covers multiple recipes (e.g., "Red onions: 3 large — used in Days 1, 2, and 4").
• Pantry vs. fresh: Spices, oils, vinegars, and dry seasonings go in the "check stock" section since the user likely has them. Everything else is assumed to be purchased fresh weekly.
• FODMAP awareness: If the user is on an elimination protocol (check memory/fodmap_plan.md), flag any ingredients that may need substitution and note the suggested alternatives.