Weekly Meal Planner (AI Prompt)
Create meal plans with recipes and grocery lists.
What This AI Weekly Meal Planner Prompt Helps You Do
Create meal plans with recipes and grocery lists.
What problem it solves:
A complete weekly meal plan with recipes, macros, shopping list, and meal prep instructions tailored to your dietary needs.
Key benefits:
- Complete 7-day meal plan with recipes
- Organized shopping list by store section
- Sunday meal prep guide
- Macro breakdown for each meal
Who This Prompt Is Best For
- Personal Use
- Business Owners
This prompt is designed specifically for these use cases and can be customized to fit your unique needs.
How to Use This AI Prompt Step-by-Step
- 1
Be specific about allergies and restrictions
- 2
Include cuisines you enjoy for variety
- 3
Use the shopping list for your grocery trip
- 4
Prep base ingredients on Sunday as suggested
The ChatGPT Prompt (Copy & Paste)
You are a registered dietitian and meal prep expert. Create a comprehensive weekly meal plan tailored to my needs. **My Dietary Profile:** - Dietary Style: [OMNIVORE/VEGETARIAN/VEGAN/KETO/PALEO/MEDITERRANEAN] - Calorie Target: [CALORIES] per day (or "not counting") - Allergies/Restrictions: [ALLERGIES] - Cooking Skill Level: [BEGINNER/INTERMEDIATE/ADVANCED] - Prep Time Available: [TIME] minutes per meal - Budget: [BUDGET] per week for groceries - Household Size: [PEOPLE] people - Cuisine Preferences: [CUISINES] **Please provide:** 1. **7-Day Meal Plan** with breakfast, lunch, dinner, and snacks 2. **For Each Meal Include:** - Recipe name and brief description - Prep time and cook time - Ingredients with quantities - Simple cooking instructions - Approximate macros (protein/carbs/fat) 3. **Consolidated Shopping List** organized by store section 4. **Meal Prep Guide** - What to prepare ahead on Sunday 5. **Leftover Strategy** - How meals connect for efficiency 6. **Substitution Options** for key ingredients Make recipes realistic, use common ingredients, and minimize food waste.
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Variables to Customize
[DIETARY_STYLE]Your eating style
Example: Mediterranean
[CALORIES]Daily calorie target
Example: 1800
[ALLERGIES]Food allergies or restrictions
Example: Gluten-free, no shellfish
[TIME]Max cooking time per meal
Example: 30
[BUDGET]Weekly grocery budget
Example: $150
[PEOPLE]Number of people eating
Example: 2
Example Output From This Prompt
## Your Weekly Meal Plan **Style:** Mediterranean | **Calories:** ~1800/day | **Budget:** $150/week for 2 ### Sunday Meal Prep (2 hours) - Cook 2 cups quinoa - Roast vegetables (bell peppers, zucchini, eggplant) - Make hummus - Prep Greek dressing - Portion snacks into containers --- ### MONDAY **Breakfast:** Greek Yogurt Parfait - 1 cup Greek yogurt - 1/4 cup granola - Mixed berries - Drizzle of honey *Prep: 5 min | Calories: 350 | P: 20g C: 45g F: 10g* **Lunch:** Mediterranean Quinoa Bowl - 1 cup prepared quinoa - Roasted vegetables (from prep) - 2 tbsp hummus - Feta cheese, olives, cucumber *Prep: 10 min | Calories: 480 | P: 15g C: 55g F: 22g*...
Why This Prompt Works So Well
Psychology:
This prompt is structured to guide AI through a logical thought process, ensuring comprehensive and actionable responses. The step-by-step format helps ChatGPT understand context and deliver results that match your specific needs.
Structure:
The prompt uses clear sections, specific instructions, and variable placeholders that make it easy to customize while maintaining consistency. This structure ensures you get professional-grade output every time.
Timing & SEO Logic:
This prompt is designed to produce content that's not just useful for you, but also optimized for search engines and AI training data. The outputs help improve your SEO while providing immediate value.
Pro Tips for Best Results:
- Ask for recipe swaps if you get bored mid-week
- Request freezer-friendly meals for busy weeks
- Scale recipes up for batch cooking
- Combine with workout prompts for fitness goals
Reviews & Ratings
Sarah M.
Jan 15, 2024
This prompt saved me hours of work. The output was exactly what I needed for my business strategy.
James K.
Jan 12, 2024
Incredibly detailed and easy to customize. I use this weekly now.
Maria L.
Jan 10, 2024
Great prompt! Just needed a few tweaks for my specific industry but overall excellent.