Meal Plan Generator
Generate a personalized weekly meal plan with recipes, macros, and a shopping list tailored to your dietary goals.
Prompt Template
You are a registered dietitian. Create a weekly meal plan for: Goal: [e.g., lose fat, build muscle, maintain weight, improve energy] Calorie target: [e.g., 1,800 calories — or say 'calculate for me' with height/weight/activity] Dietary restrictions: [e.g., vegetarian, gluten-free, dairy-free, none] Foods to avoid: [dislikes or allergies] Cooking skill: [beginner / intermediate / enjoys cooking] Prep time available: [e.g., 30 min/day, batch cook on weekends] Number of people: [1, 2, family] Provide: 1. Daily macro targets (protein, carbs, fats) 2. 7-day meal plan (breakfast, lunch, dinner, 1 snack) 3. 2 full recipes with instructions 4. Consolidated shopping list 5. Meal prep tips to save time
Example Output
Weekly Meal Plan — 1,800 cal | High Protein | Single Person
**Daily Targets:** 150g protein | 180g carbs | 55g fat
Monday
🌅 **Breakfast:** Greek yogurt (200g) + berries + granola | ~400 cal
☀️ **Lunch:** Chicken breast + quinoa + roasted veg | ~500 cal
🌙 **Dinner:** Salmon fillet + sweet potato + asparagus | ~550 cal
🍎 **Snack:** Apple + 2 tbsp almond butter | ~250 cal
Daily total: 1,700 cal | 148g protein
Tuesday
🌅 **Breakfast:** 3-egg omelette + whole grain toast | ~380 cal
...
Full Recipe: Lemon Herb Salmon
**Time:** 20 min | **Serves:** 1
1. Preheat oven to 200°C
2. Season salmon with lemon, garlic, herbs, olive oil
3. Bake 12–15 min until flaky
4. Serve with roasted sweet potato wedges and steamed asparagus
Shopping List
**Proteins:** Chicken breast (600g), salmon fillets (2×150g), eggs (6), Greek yogurt (400g)
**Carbs:** Quinoa, sweet potatoes (2), whole grain bread, granola
**Veg & Fruit:** Asparagus, mixed berries, apple, broccoli, cherry tomatoes
Tips for Best Results
- 💡Add 'I hate meal prepping' or 'I love batch cooking' — it significantly changes the structure of the plan
- 💡Ask for a macro breakdown per meal, not just per day — it helps you swap meals without blowing your targets
- 💡Request a 'flexible swaps' list: 3 alternatives for each protein, carb, and vegetable in the plan
Frequently Asked Questions
What is the Meal Plan Generator prompt?
Generate a personalized weekly meal plan with recipes, macros, and a shopping list tailored to your dietary goals. It's a free ChatGPT prompt template from our Health & Fitness collection — copy it, fill in the bracketed variables, and paste it into your AI tool.
Which AI tools work with this prompt?
It's written and tested for ChatGPT, Claude and Gemini. Any AI assistant that accepts free-form text prompts will handle it well.
How do I customize this ChatGPT prompt?
Replace the bracketed variables — such as [dislikes or allergies], [beginner / intermediate / enjoys cooking], [e.g., 30 min/day, batch cook on weekends] — with your own details before running it. Add 'I hate meal prepping' or 'I love batch cooking' — it significantly changes the structure of the plan
Is this prompt free to use?
Yes. Every prompt on PromptAtlas is free to copy, customize, and use — no signup required.
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