Weekly meal plan + grocery list

This prompt creates a seven-day meal plan for the number of people you name, following your diet, goal and allergies, and adds a grocery list. For medical conditions, check the plan with a professional.

text-meal-plan — chatgpt — 76 words

Create a 7-day meal plan for [PEOPLE, e.g. 2 adults].
- Diet: [DIET, e.g. vegetarian South Indian, high protein]
- Goal: [GOAL, e.g. weight loss / muscle gain / healthy family meals]
- Allergies or dislikes: [ALLERGIES]
- Cooking time: [TIME, e.g. max 30 minutes on weekdays]

Show it as a table (Day | Breakfast | Lunch | Dinner | Snack) with the approximate protein per day. Then give one combined grocery list grouped by section.

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For medical diets, check the plan with a doctor or dietitian.

Get a better result

What you will get

A 7-day table of breakfast, lunch, dinner and snack with an approximate protein figure for each day, followed by one grocery list grouped by section, for your diet, goal, dislikes and cooking time.

Common mistake

The protein figures look precise but are rough estimates.

Fix: Treat them as a guide. If you track protein for a medical or sport reason, check the plan with a dietitian and weigh your food.

Also watch for

The plan has a different dish every meal, with a huge shopping list. Say “reuse ingredients across meals, keep the list under 30 items and include two cook-once meals”.
The grocery quantities are for one meal, not for the week. Add “total quantities for [PEOPLE] for 7 days in grams or litres, with items already in a standard pantry listed separately”.

Try a variation: Sunday prep

Add “a 60-minute Sunday prep plan: what to chop, cook and store so weekday dinners take 15 minutes”. Prep makes a plan survive a busy week.

Still not right? Reply with this

Reuse ingredients across the week, keep the grocery list under 30 items and give total weekly quantities for my household in grams or litres.