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column A: name of the dishes you want/know how to make

column B: ALL of the ingredients for each dish

put FILTER formula in E2. literally type it the exact way you see it here. the only adjustment you'll need to make is B16 and A$16, because you'll need to adjust those for however many rows you have in columns A and B. for example: if you have 100 rows total, you'll need the formula to read =FILTER(B1:B100,D2=A1:A$100). now enter the value (the name of your dish) in D2 to test it out. if you type the name of one of your dishes and it returns ingredients, congrats! you did it.

to make a dropdown list, select the cell you want your dropdown list you want to be in then:

go to Data, and select "Data validation"

click + Add rule

then it'll let you add dropdown options

enter the names from Column A, and bam! you got a dropdown that'll return ingredients!

to make lunch/dinner/etc, use the same =FILTER(B1:B100,D2=A1:A$100), and all you'll be changing is the D2. instead of D2, just put the name of the cell where you'll be putting your dropdown for the meal.

so for mine

Lunch is =FILTER(B1:B100,F2=A1:A$100)

and

Dinner is =FILTER(B1:B100,H2=A1:A$100)

voila, my friends! you now have a drop down mealplanner that'll autopopulate ingredients