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
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