Weight Loss Meal Prep Guide
Generate a weekly meal prep plan with calorie targets, shopping list, and batch cooking instructions for sustainable weight loss.
Prompt Template
You are a registered dietitian. Create a 5-day meal prep plan for someone with these goals: Calorie target: [e.g., 1500 calories/day] Dietary preferences/restrictions: [e.g., gluten-free, no pork, vegetarian] Dislikes: [foods to avoid] Cooking skill level: [beginner / intermediate / advanced] Meal prep time available: [e.g., 2 hours on Sunday] Goal: [weight loss / muscle gain / maintenance] Household size: [1 / 2 / family] Provide: 1. **5-day meal plan** — breakfast, lunch, dinner, and 1 snack per day 2. **Macro breakdown** — protein, carbs, fat per day 3. **Complete shopping list** — organized by grocery section 4. **Step-by-step batch cook instructions** — what to prep on Sunday 5. **Storage guide** — what keeps in fridge vs. freezer 6. **Quick swaps** — alternatives for busy days
Example Output
5-Day Meal Plan (1,500 cal/day)
Monday:
- Breakfast: Greek yogurt parfait with berries + granola (380 cal)
- Lunch: Grilled chicken rice bowl with roasted veggies (450 cal)
- Snack: Apple + 1 tbsp almond butter (160 cal)
- Dinner: Baked salmon, quinoa, steamed broccoli (510 cal)
Tuesday:
- Breakfast: Overnight oats with banana + chia seeds (370 cal)
- Lunch: Turkey and avocado lettuce wraps + side salad (420 cal)
...
Shopping List
**Proteins:** 4 chicken breasts, 2 salmon fillets, 500g Greek yogurt, 6 eggs...
**Produce:** Broccoli, spinach, sweet potato, berries, banana...
Sunday Batch Cook (90 min)
1. Cook 3 cups quinoa (15 min)
2. Roast sheet pan of veggies at 400°F for 25 min...
Tips for Best Results
- 💡Include your exact calorie target — the AI will portion meals accordingly
- 💡Ask for a PDF-friendly format if you want to print and post it on your fridge
- 💡Request substitutions for any ingredients that are out of season or hard to find locally
Frequently Asked Questions
What is the Weight Loss Meal Prep Guide prompt?
Generate a weekly meal prep plan with calorie targets, shopping list, and batch cooking instructions for sustainable weight loss. 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 [e.g., 1500 calories/day], [e.g., gluten-free, no pork, vegetarian], [foods to avoid] — with your own details before running it. Include your exact calorie target — the AI will portion meals accordingly
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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