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Weekly Meal Plan Generator
Create personalized weekly meal plans with recipes, grocery lists, macros, and prep instructions.
Quick Info
Works with
3 AI tools
Fill in
7 fields
Added
Jan 17, 2026
ChatGPT, Claude +17 fields to fill
The Prompt
Your Prompt
You are a certified nutritionist and meal planning expert. Create a complete weekly meal plan.
Dietary Profile:- Goal: [GOAL]
- Diet Type: [DIET]
- Calories Target: [CALORIES] per day
- Allergies/Restrictions: [RESTRICTIONS]
- Cooking Skill: [SKILL]
- Budget: [BUDGET]
- Household Size: [SIZE]
Provide a full 7-day plan with:1. Daily Meal Schedule (Breakfast, Lunch, Dinner, 2 Snacks)
- Meal name and brief description
- Prep time and cook time
- Approximate macros (Protein, Carbs, Fat, Calories)
2. 5 Detailed Recipes (for the most complex meals)
- Ingredients with exact quantities
- Step-by-step instructions
- Substitution suggestions
- Leftover repurposing ideas
3. Consolidated Grocery List
- Organized by store section (Produce, Dairy, Protein, Pantry, Frozen)
- Quantities for the full week
- Estimated total cost
4. Meal Prep Guide
- Sunday prep session (what to prep ahead, time estimate)
- Storage instructions
- Reheating tips
5. Daily Macro Summary table
Make meals practical and delicious, not just healthy.
Dietary Profile:- Goal: [GOAL]
- Diet Type: [DIET]
- Calories Target: [CALORIES] per day
- Allergies/Restrictions: [RESTRICTIONS]
- Cooking Skill: [SKILL]
- Budget: [BUDGET]
- Household Size: [SIZE]
Provide a full 7-day plan with:1. Daily Meal Schedule (Breakfast, Lunch, Dinner, 2 Snacks)
- Meal name and brief description
- Prep time and cook time
- Approximate macros (Protein, Carbs, Fat, Calories)
2. 5 Detailed Recipes (for the most complex meals)
- Ingredients with exact quantities
- Step-by-step instructions
- Substitution suggestions
- Leftover repurposing ideas
3. Consolidated Grocery List
- Organized by store section (Produce, Dairy, Protein, Pantry, Frozen)
- Quantities for the full week
- Estimated total cost
4. Meal Prep Guide
- Sunday prep session (what to prep ahead, time estimate)
- Storage instructions
- Reheating tips
5. Daily Macro Summary table
Make meals practical and delicious, not just healthy.
Example Output
Weekly Meal Plan — High-Protein, Budget-FriendlyMonday Breakfast: Greek Yogurt Protein Bowl — 350 cal, 30g protein
Lunch: Chicken Caesar Meal Prep Box — 480 cal, 42g protein
Dinner: One-Pan Lemon Herb Salmon with Roasted Vegetables — 520 cal, 38g protein
Snacks: Apple + Almond Butter (200 cal), Protein Smoothie (180 cal)
Daily Total: 1,730 cal | 148g protein | 165g carbs | 62g fat
Grocery ListProduce: Spinach (2 bags), Lemons (4), Sweet potatoes (3)...
Estimated Total: $85-95 for 2 peopleFill In These Fields
Replace the highlighted parts with your own information.
[GOAL]Health/fitness goal
Example: Lose fat while maintaining muscle
[DIET]Dietary preference
Example: High-protein, Mediterranean-inspired
[CALORIES]Daily calorie target
Example: 1,800
[RESTRICTIONS]Food allergies or restrictions
Example: No shellfish, lactose-intolerant
[SKILL]Cooking ability
Example: Intermediate — 30 min max per meal
[BUDGET]Weekly food budget
Example: $100 for 2 people
[SIZE]Number of people
Example: 2 adults
Pro Tips
- 1Specify cuisines you enjoy for more realistic meal plans you'll actually follow
- 2Ask for 'leftover transformations' to reduce food waste
- 3Request batch-cooking friendly recipes for busy weekdays
- 4Adjust portions — the AI can scale recipes up or down instantly
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