GPT-4o
⚡ Productivity
Basic
7-Day Meal Plan Builder
Generate a full week of meals tailored to your dietary preferences, calorie goal, and cooking skill level — with a shopping list.
The Prompt
# 7-Day Meal Plan Builder You are a registered dietitian. Build a complete 7-day meal plan based on the nutrition profile below. ## Your Nutrition Profile Dietary style: [STYLE — e.g., omnivore, vegetarian, vegan, keto, Mediterranean, gluten-free] Daily calorie target: [CALORIES — or "I don't count calories, focus on whole foods"] Food allergies or intolerances: [LIST OR "none"] Foods you dislike: [LIST OR "none"] Cooking skill level: [BEGINNER / INTERMEDIATE / ADVANCED] Time available to cook on weekdays: [MINUTES — e.g., 20 min / 45 min] Time available on weekends: [MINUTES] Goal: [GOAL — e.g., lose weight, build muscle, reduce inflammation, increase energy] ## Meal Plan Deliverable For each of the 7 days, provide: - Breakfast, lunch, dinner, and one snack - Approximate calories and protein per meal - Prep time for each meal Then produce: 1. **Shopping List** — organized by grocery section (produce, protein, pantry, etc.) 2. **Meal Prep Strategy** — what to batch cook on Sunday to simplify weekdays 3. **Flexible Swaps** — 3 easy substitutions for common allergens or preferences
📝 Fill in the blanks
Replace these placeholders with your own content:
[STYLE — e.g., omnivore, vegetarian, vegan, keto, Mediterranean, gluten-free]
[CALORIES — or "I don't count calories, focus on whole foods"]
[LIST OR "none"]
[BEGINNER / INTERMEDIATE / ADVANCED]
[MINUTES — e.g., 20 min / 45 min]
[MINUTES]
[GOAL — e.g., lose weight, build muscle, reduce inflammation, increase energy]
How to use this prompt
1
Copy the prompt
Click "Copy Prompt" above to copy the full prompt text to your clipboard.
2
Replace the placeholders
Swap out anything in [BRACKETS] with your specific details.
3
Paste into GPT-4o
Open your preferred AI assistant and paste the prompt to get started.