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The increasing awareness of health, nutrition, and sustainability in daily life has created the need for intelligent kitchen systems that go beyond conventional cooking aids. The AI-Powered Smart Cooking Assistant is designed as a comprehensive platform that leverages artificial intelligence to assist users in meal preparation, nutritional monitoring, and reducing household food waste. By integrating a transformer-based natural language model (GPT-Neo), the assistant dynamically generates recipes based on available ingredients, user-defined dietary restrictions, and cultural preferences. The system also automates weekly meal planning, performs basic nutritional assessments using simulated datasets, and includes a food waste tracking module. Developed using Python, HuggingFace Transformers, pandas, and Streamlit, the assistant is accessible through a simple web interface. This holistic approach not only saves time but also fosters sustainable consumption patterns and health-conscious decisions. The final prototype offers a modular, scalable solution for implementation as a mobile or web application aimed at individuals, families, and food service providers.