Weekly Meal Plan Generator

Get a 7-day meal plan built around your diet, cooking time, and budget — with a consolidated grocery list and batch-cooking shortcuts.

The Prompt — replace [BRACKETS] with your details

Act as a practical meal-planning assistant (not a nutritionist — I'll consult a professional for medical advice). Create a 7-day meal plan for [NUMBER OF PEOPLE].

My constraints:
- Dietary needs / exclusions: [E.G., VEGETARIAN, NO NUTS, LOW CARB]
- Cooking time on weekdays: max [MINUTES] minutes per meal
- Budget: roughly [AMOUNT] for the week
- Foods we love: [LIST]
- Foods to avoid: [LIST]
- Kitchen equipment: [E.G., OVEN, SLOW COOKER, AIR FRYER]

Deliver:
1. A table: day × breakfast / lunch / dinner, with a one-line description of each meal
2. A consolidated grocery list grouped by supermarket section, with estimated quantities
3. Which meals share ingredients (to cut waste) and what to batch-cook on Sunday
4. Two backup "too tired to cook" meals from pantry staples

How to use this prompt

List real time limits — the plan fails when weekday meals are too ambitious.
Regenerate single days ("swap Wednesday dinner for something with rice") instead of the whole plan.
Treat nutrition claims as general guidance, not medical advice.

Works well with

ChatGPT

Claude

Gemini

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